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 (January 2011 issue).
FOR PRINTABLE VERSION CLICK HERE: Spicy Asian Chicken with Brussels Sprouts
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%
This post shared at Tuesday Twister, Real Food Wednesday, What’s on Your Plate, Pennywise Platter Thursday, Ultimate Recipe Swap, Try New Adventures Thursday, Frugal Food Thursday
Oh..I don’t know about this one..brussel sprouts are definitely not something that I would CHOOSE to cook for myself..haha! Not my favourite…I think that people either LOVE them or really DON’T like them…but actually….I had fresh ones that were picked that morning by a friend for the first time this past summer ..and they were actually really good..maybe I just don’t like store bought ones..haha! I’ll save this recipe and give it a go when they’re in season again next summer! I’ll have to cook it for my mom though..she LOVES brussel sprouts!! 🙂
Eeeek! Just found your site! You and I have much in common! I also ALL about local Food 🙂
So much so that I started a weekly linky Recipe event titled “Seasonal Sundays” Dedicated to local and seasonal foods.. Hope very much that you will participate.
and this recipe looks to die for. We love our brussel sprouts but I only really know one way to prepare them. SO excited to try this recipe.
xo, Brittany
thanks for stopping by, I love your blog too! I’ve added you to my reader.
Ooooh, I haven’t had brussels sprouts in so long. I might have to give this a try…I have most of the ingredients. Maybe on next month’s menu plan!
Thanks for linking up, lady! It’s been a bit since I’ve stopped by your blog… it has a new look. I like it. 😀
~Alicia
Thanks so much! Glad you stopped by.
Visit from Alicia’s site. I’ve only had Brussels Sprouts once {shocking, right?!}. But I’ve been toying with the idea of trying them again. Thanks for sharing your recipe to add to my bank. 🙂
Cool. Your recipe may actually convince me to eat Brussel sprouts and like them!
Brussels sprouts are good! I think most vegetables get a bad rap because they just weren’t cooked right.
This look wonderful! I may have to make this tonight!
Yum! Looks and sounds delicious. I’m sure it also tastes and smells delicious too!!
Hi – I finally got around to making this the other night. It turned out great!!!
so glad to hear that!
Thanks for the recipe. We’ve made a (mostly) vegetarian version several times now.