Lemon-Thyme Chicken with Shaved Brussels Sprouts
Introducing a dish that not only delights the taste buds but also supports the unique nutritional needs of aging women—Lemon-Thyme Chicken with Shaved Brussels Sprouts. This recipe is packed with ingredients that promote bone health, boost energy, and support overall vitality. The lean chicken provides high-quality protein essential for maintaining muscle mass, while Brussels sprouts offer a rich source of fiber and vitamin K, crucial for bone strength. The addition of almonds and olive oil brings healthy fats that support heart health, and a touch of turmeric adds anti-inflammatory benefits. This meal is a flavorful and wholesome way to nourish your body and maintain your well-being.
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Lemon-Thyme Chicken with Brussels Sprouts
Lemon-Thyme Chicken with Shaved Brussels Sprouts is a healthy and flavorful dish that's perfect for a wholesome dinner. Tender chicken breasts are marinated in a zesty lemon-thyme blend, then seared to golden perfection. Paired with sautéed Brussels sprouts mixed with slivered almonds and dried cranberries, this meal is not only delicious but also packed with nutrients, making it an ideal choice for a nutritious, balanced diet.
Equipment
- 1 Large bowl for marinating
- 1 Large skillet or pan
- 1 Knife
- 1 Cutting board
- Measuring spoons
- 1 Large pan for Brussels sprouts
- Tongs
Ingredients
For the Chicken:
- 4 boneless skinless chicken breasts
- 2 lemons 1 for juice, 1 for slices
- 2 tbsp fresh thyme leaves or 1 tsp dried thyme
- 3 garlic cloves minced
- 2 tbsp olive oil
- ½ tsp ground turmeric
- ½ tsp ground black pepper
- ¼ tsp salt
For the Shaved Brussels Sprouts:
- 3 cups Brussels sprouts thinly sliced or shaved
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- ¼ cup slivered almonds
- ¼ cup dried cranberries unsweetened
- 1 tbsp grated Parmesan cheese* optional
- Salt and pepper to taste
Instructions
Marinate the Chicken:
- In a large bowl, mix the juice of 1 lemon, thyme, garlic, olive oil, turmeric, black pepper, and salt.
- Add chicken breasts and coat thoroughly. Marinate for at least 30 minutes.
Cook the Chicken:
- Preheat the oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet over medium heat. Sear chicken for 3-4 minutes on each side.
- Add lemon slices to the skillet and transfer to the oven. Bake for 20-25 minutes until cooked through (165°F or 74°C).
Prepare the Brussels Sprouts:
- Heat olive oil in a large pan over medium heat.
- Add shaved Brussels sprouts and sauté for 5-7 minutes.
- Stir in apple cider vinegar, slivered almonds, and dried cranberries. Cook for another 2-3 minutes.
- Sprinkle with Parmesan if using, and season with salt and pepper.
Serve:
- Serve chicken with a side of shaved Brussels sprouts.
- Garnish with extra thyme or lemon slices if desired.
Notes
Nutritional Facts (Per Serving):
- Calories: 350
- Protein: 30g
- Carbohydrates: 15g
- Fat: 18g
- Fiber: 5g
- Sodium: 350mg
- Sugars: 5g
Nutritional Benefits:
- Chicken: Provides lean protein for muscle maintenance.
- Turmeric: Offers anti-inflammatory properties, aiding joint health.
- Brussels Sprouts: High in fiber, vitamin C, and vitamin K, supporting digestion and bone health.
- Almonds: Contain healthy fats that support heart health.
- Cranberries: Packed with antioxidants for overall health.
Shopping List:
- 4 boneless, skinless chicken breasts
- 2 lemons
- Fresh thyme (or dried thyme)
- Garlic cloves
- Olive oil
- Ground turmeric
- Ground black pepper
- Salt
- Brussels sprouts
- Apple cider vinegar
- Slivered almonds
- Dried cranberries (unsweetened)
- Parmesan cheese (optional)
Tips:
- Marinate Overnight: For extra flavor, marinate the chicken overnight.
- Slice Brussels Sprouts Thinly: Use a mandoline or sharp knife for even slicing.
- Toast Almonds: For added crunch, toast the almonds before adding them to the Brussels sprouts.
Storage:
- Chicken: Store in an airtight container in the refrigerator for up to 3 days.
- Brussels Sprouts: Store separately in the refrigerator for up to 3 days. Reheat in a pan or microwave.
Customization:
- Vegetarian Option: Replace chicken with marinated tofu or tempeh.
- Spice It Up: Add a pinch of red pepper flakes to the Brussels sprouts for a spicy kick.
- Add Grains: Serve with a side of quinoa or brown rice for a more filling meal.
Health Disclaimer:
-
Sodium Content:
- The recipe contains 350 mg of sodium per serving, which is moderate but may need to be adjusted for individuals on a low-sodium diet, especially those with high blood pressure or heart conditions. Consider reducing the salt or using a salt substitute.
-
Fat Content:
- With 18g of fat per serving, this recipe provides healthy fats primarily from olive oil and almonds. However, those monitoring their fat intake, particularly saturated fat, should be mindful. You can reduce the amount of oil or use a lower-fat cooking method.
-
Caloric Intake:
- Each serving contains 350 calories, which is appropriate for a main course. However, if you are managing your weight, consider portion control or pairing this dish with a lighter side.
-
Allergies:
- This recipe includes almonds, which may be a concern for individuals with nut allergies. Substitute with seeds or omit entirely if necessary.
-
Carbohydrates and Sugars:
- The dish includes 15g of carbohydrates and 5g of sugar, mainly from cranberries. Those with diabetes or insulin resistance should be mindful of the sugar content. Opt for a smaller portion of cranberries or choose unsweetened varieties.
-
Vitamin K Content:
- Brussels sprouts are high in Vitamin K, which can interfere with blood-thinning medications like warfarin. Those on such medications should monitor their intake and consult with a healthcare provider.
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Portion Size:
- The nutritional facts are based on one serving. Consuming larger portions will increase calorie, fat, sodium, and carbohydrate intake accordingly.
