- cooking spray
- 1/2 pound fresh Brussels sprouts, cut into quarters from top to stem end
- 1/2 pound fresh broccoli florets
- 2 large shallots sliced thinly
- 6-8 large cloves of garlic smashed and diced chunky
- kosher salt
- fresh-ground black pepper
- 1 teaspoon garlic powder – divided
- 4 boneless, skinless chicken breasts
- 1 cup canned low-sodium chicken broth
- 1 1/2 teaspoons lemon juice
- 1/4 cup chopped fresh parsley
- 1 tablespoon light butter (i.e. I Can’t Believe It’s Not Butter)
- 1/8 teaspoon dried red-pepper flakes
- 1/2 pound whole wheat pasta (I used bow tie)
- 1/3 cup grated Parmesan cheese (optional)
- Preheat the oven to 400°F and spray a baking sheet with cooking spray.
- In a large bowl, toss the Brussels Sprouts and the broccoli florets with 1/2 teaspoon of garlic powder and salt and pepper to taste. Spread the mixture out on the prepared baking sheet. Roast for 10-15 minutes and then add the garlic and shallots to the baking sheets, turning the mixture and place back in the oven. Roast for another 10-15 minutes, until softened. Place to the side once done.
- Using moderate heat, heat a large nonstick frying pan, sprayed with cooking spray. Season the chicken with salt, pepper to taste and 1/2 teaspoon of garlic powder. Cook the breasts until browned and just done, 4 to 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut into small pieces.
- In the same pan, add broth, lemon juice, parsley, 1 tablespoon of butter and red-pepper flakes, bring to a simmer over moderate heat. Season to taste with salt and pepper. Add prepared chicken and Brussels Sprouts, mix and remove from the heat.
- In a large pot of boiling, salted water, cook the pasta until just done, about 10 minutes. Drain and toss with the sauced mixture.
- Plate and sprinkle with Parmesan cheese
Note: To control the portion size of the pasta and the chicken, before mixing in the chicken or the pasta, measure out the desired portions, plate those portions. Once you’ve added the Brussels Sprouts to the sauce mixture and removed from the heat, plate this over the plated chicken and pasta and mix. Sprinkle with Parmesan cheese if desired.
To kick this recipe up a notch…try drizzling the finished plate with balsamic reduction!
How to Make Balsamic Reduction
- Boil 1 1/2 cups of balsamic vinegar in a heavy saucepan using moderate-high heat for approximately 15-20 minutes. Reduce to approximately 1/3 cup, stirring occasionally. The finished sauce will be dark and thick.