Chicken breast with Brussels sprouts

Chicken breast with Brussels sprouts: A tasty and healthy recipe

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

If you are looking for a simple yet delicious recipe that combines tender chicken meat with healthy vegetables, you have come to the right place. This chicken breast with Brussels sprouts recipe is not only easy to prepare but also packed with nutrients, providing you with a balanced and satisfying meal. Brussels sprouts, with their slightly bitter taste, pair perfectly with the delicate flavors of chicken, resulting in a savory dish that will impress any table.

Brief history of the ingredient: Brussels sprouts

Originating from Northern Europe, Brussels sprouts belong to the same family as wild cabbage, cauliflower, and broccoli. This vegetable has been cultivated long before the year 1200, especially in regions of Belgium and the Netherlands. It is a biennial plant, rich in nutrients such as potassium, chromium, manganese, calcium, iron, as well as vitamins A and B. Regular consumption of Brussels sprouts is associated with beneficial effects on the pancreas and insulin secretion, making it an excellent choice for people with diabetes. Additionally, due to its fiber and folic acid content, it is considered an extremely healthy vegetable, frequently included in diets recommended by nutritionists.

Necessary ingredients

- 1 chicken breast (approximately 500 g)
- 500 g Brussels sprouts
- 1 red bell pepper
- 1 large onion
- 1 tablespoon olive oil
- 4 peppercorns
- 1 can of diced tomatoes (approximately 400 g, we recommend Cirio)
- 1 bunch of fresh parsley

Step-by-step instructions

1. Preparing the ingredients: Start by washing all the ingredients well. Clean the Brussels sprouts by removing the outer leaves and cutting the base of each sprout to allow for even cooking. Cut the chicken breast into cubes of about 2-3 cm for quicker cooking. Slice the onion julienne, and cut the bell pepper into strips.

2. Sautéing the chicken: In a large skillet, heat the olive oil over medium heat. Add the chicken breast cubes and cook for 5-7 minutes until golden brown on all sides. This step is crucial for sealing in the juices of the meat, giving it a tender texture.

3. Adding the vegetables: Once the chicken is well browned, add the onion and bell pepper. Sprinkle with salt and pepper, then stir well. Cook the mixture for 5-6 minutes until the onion becomes translucent and the bell pepper softens.

4. Incorporating the sprouts and tomatoes: Add the cleaned Brussels sprouts and diced tomatoes to the skillet. Carefully stir to combine all the ingredients. Pour in a small cup of water and cover the skillet. Let it simmer on low heat for 15 minutes, stirring occasionally. This step will allow the Brussels sprouts to absorb the flavors of the chicken and become tender yet crisp.

5. Finishing the dish: After the cooking time has elapsed, turn off the heat and sprinkle the chopped fresh parsley over the dish. This will add a touch of freshness and a refreshing taste.

6. Serving: Serve the dish warm, alongside a celery salad for a contrast of textures and flavors. A simple celery salad with a light vinaigrette will wonderfully complement your meal.

Practical tips

- Brussels sprouts: Choose small, uniform sprouts with bright green leaves. Avoid sprouts that have yellowed leaves or blemishes.
- Chicken: Use organic chicken breast if possible. The taste will be much better, and the meat will be more tender.
- Seasonings: You can experiment with additional seasonings such as chopped garlic, paprika, or herbs like thyme or rosemary.
- Variations: Instead of chicken, you can use turkey or even tofu for a vegetarian option. You can also add other vegetables, such as carrots or zucchini, to diversify the recipe.

Nutritional benefits

This recipe is not only tasty but also extremely healthy. Brussels sprouts are high in fiber, aiding digestion and maintaining intestinal health. Chicken breast provides an excellent source of lean protein, essential for building and repairing muscle tissue. Furthermore, the high content of vitamins and minerals in this dish makes it ideal for a balanced diet.

Frequently asked questions

- Can I use fresh sprouts instead of frozen? Yes, fresh sprouts provide a better texture and a more intense flavor.
- How can I store leftovers? The dish can be stored in the refrigerator in an airtight container for 2-3 days. I recommend reheating it in the microwave or on the stovetop, adding a little water to prevent drying out.
- What drinks pair well with this dish? Ideal choices include dry white wine or, for a non-alcoholic option, iced green tea.

Conclusion

I hope this chicken breast with Brussels sprouts recipe inspires you to create a delicious and healthy meal. With the right ingredients and a little love, you will be able to bring a dish full of flavor and nutrition to your table. Enjoy your meal!

 Ingredients: 1 chicken breast, 500 g Brussels sprouts, 1 red bell pepper, 1 large onion, 1 tablespoon olive oil, 4 peppercorns, 1 can diced tomatoes Cirrio, 1 bunch parsley