Balsamic-Glazed Chicken with Brussels Sprouts and
Brown Rice
Heat a medium nonstick pan over medium-high heat. Season the chicken cutlets
with the salt, rosemary, 1 teaspoon of the olive oil, and the pepper. Reduce the
heat to medium and cook the chicken until cooked through, 2 to 3 minutes per
side. Add the vinegar and cook for about 30 seconds more, turning the chicken
to glaze it. Transfer to a plate; keep warm.
Rinse and dry the pan. Heat 2 teaspoons of the olive oil over medium heat and
add the onion. Cook until the onion starts to soften, about 5 minutes. Add the
remaining 2 teaspoons olive oil, the Brussels sprouts, and 60 ml water. Toss to
coat. Cover and cook for 1 minute. Uncover; raise the heat to high and cook until
the sprouts are tender, 3 to 4 minutes more. Slice the chicken and serve with the
sprouts and rice.
SERVES 2
2 (115-g) thin chicken breast cutlets
⅔ teaspoon coarse salt
2 teaspoons chopped fresh rosemary
5 teaspoons olive oil
Freshly ground black pepper
2 tablespoons balsamic vinegar
½ medium red onion, sliced
8 Brussels sprouts, thinly sliced
200 g cooked brown rice
400 CAL, 15 G FAT (2 G SATURATED), 30 G PROTEIN, 34 G CARB, 5 G
SUGAR, 5 G FIBRE, 314 MG SODIUM PER SERVING