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Clean eating made in 35 minutes? I say serve it up! This Chicken with Brussels Sprouts and Mustard Sauce is a perfect mid-week dinner where chicken shares center stage. Protein doesn’t always have to be the main attraction, here vegetables and big time flavor are.
This killer recipe is one I adapted from Cooking Light and is made with some homemade whole grain mustard, which reminds me I need to make a new batch, but that’s another story.
Instead of roasting the vegetables completely on their own I made sure to try and keep this a one pan meal. The potatoes and brussels sprouts get a quick blanching in the microwave to cut down on time, and to say this sauce is delicious would be an understatement.
Here I use frozen chicken tenders from Costco, but feel free to use what ever chicken pieces you prefer. Just remember if using bone in chicken, the cooking time will change. I made this with boneless chicken.
This is a meal that uses fresh seasonal vegetables like butternut squash, red potatoes and brussels sprouts to make this a balanced meal. The pan roasted chicken gets a dose of apple cider, chicken broth and whole grain mustard to bump up the flavor. I could have the sauce poured over a baked potato alone and be happy.
Plus, this comes together in 35 minutes. Sound good to you? It did us, and it satisfies on the flavor level besides being a simple dish to pull together when time is an issue after a hard day. Enjoy!
Chicken with Brussels Sprouts and Mustard Sauce
- Preheat oven to 450°F. Trim the ends off and slice the brussels sprouts in half. Cut the small red potatoes in half and put both in a microwave safe bowl with about a tablespoon of water, cover and microwave for 5 minutes on high. Set aside.
- In a large cast iron skillet or pan add the oil and then chicken. Sprinkle with salt and pepper and pan fry until golden brown on both sides, 3 minutes. Remove from pan, keep warm and set aside.
- Drain any water from microwaved vegetables and add to skillet with butternut squash, toss to sauté for 3 minutes. Add the apple cider, chicken stick and scrap bottom of pan to pick up any cooked bits. This adds flavor!
- Add the chicken and nestle between vegetables. Roast in oven for 12-14 minutes, until vegetables get a golden brown. Remove from oven and add mustard and butter. Swirl to incorporate in the sauce. Serve hot.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.