This winter I’ve come to love Brussels sprouts; this healthy recipe for chicken and Brussels is relatively quick and very tasty. From Real Simple.
1 cup basmati rice
1 large egg
1/2 cup cornstarch
1 lb Chicken breasts — boned and skinned, thinly sliced
3 Tbs canola oil
1/2 lb brussels sprouts, thinly sliced
1 inch ginger (fresh, grated)
2 cloves garlic (thinly sliced)
3 Tbs soy sauce
3 Tbs rice vinegar
2 Tbs packed brown sugar
1 chili pepper
1 tsp sesame oil
2 scallions, thinly sliced
2 Tbs chopped roasted peanuts
1. Cook rice according to directions.
2. Beat the egg in a large bowl. Put the cornstarch in another bowl. Add the chicken to the egg and toss to coat; a few pieces at a time, remove chicken from egg and coat in the cornstarch; tap off excess; transfer to a plate.
3. Heat 2 Tbsp oil in a large nonstick skillet over medium-high heat; in two batches, cook chicken, turning occasionally, until golden (about 3-5 minutes). Transfer the cooked chicken to a plate.
4. Heat the remaining 1 Tbsp of oil in the skillet over medium heat. Add the Brussels sprouts, ginger, and garlic and cook 2-3 minutes, or until it begins to soften. Add the soy sauce, vinegar, sugar, and 3/4 cup water and cook, stirring occasionally, until the Brussels sprouts are crisp-tender and the liquid begins to thicken, about 2-3 additional minutes.
5. Return chicken to skillet, along with the chili, sesame oil, and scallions, and heat through (about 1 minute). Serve over rice garnished with peanuts.
Servings: 4
The Verdict: I could have done without the “fried” chicken effect caused by the cornstarch, so if I make this again I’ll just fry the chicken plain. Also, I didn’t have a chili pepper so I used a dash of chili powder; in hindsight I should have used some cayenne. I did like the Brussels sprouts and sauce, though. Not bad for a low calorie dinner.
Nutrition Facts
Serving size: 1/4 of a recipe (8.1 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 343.35
Calories From Fat (38%) 130.59
% Daily Value
Total Fat 15.62g 24%
Saturated Fat 1.76g 9%
Cholesterol 63.17mg 21%
Sodium 743.77mg 31%
Potassium 462.38mg 13%
Total Carbohydrates 46g 15%
Fiber 2.96g 12%
Sugar 8.39g
Protein 10.36g 21%
