This is the perfect middle of the week dish. You know what I mean, when the first few days of the week are starting to drag you down but you still want a home cooked meal without the fuss of hours in the kitchen. We’ve all been there and this is the recipe I keep in my back pocket for those exacts nights.
It’s incredibly simple, healthy and requires few ingredients but the outcome is a dish fancy and delicious enough to be served in an upscale restaurant.
Don’t believe me?
Give it a try for yourself.
WHY you should give it a try:
Chicken
- Chicken is an incredibly common food being consumed today but I wanted to include the health benefits of it as a refresher course since it is such a large part of this recipe.
- Chicken is very high in lean protein which is essential for muscle growth and development, and helps support a healthy body weight and aids in weight loss.
- It is a natural mood enhancer because it contains the amino acid, tryptophan. Whenever you’re feeling down, it can increase the serotonin levels in your brain which will enhance your mood.
- This form of poultry is also high in selenium which is involved in thyroid, hormone, metabolism, and immune function.
Brussels Sprouts
- Brussels sprouts are in the cruciferous vegetable family along with cabbage and broccoli. This family boasts high amounts of antioxidants and generally promote good health when consumed regularly.
- A 1/2 cup serving of brussels sprouts provides the body with 48mg of vitamin C (about 147% of the RDA and 604 IU of vitamin A, which is approximately 25% of the RDA. Vitamin C is an important antioxidant and vital for our immune system. While vitamin A keeps eyesight healthy and prevents macular degeneration.
- These nuggets of health are also high in folate which is great for pregnant women in preventing neural tube defects.
- They are also low in calories and high in fiber making them perfect for helping with weight management.
Bacon
- It’s bacon.. How many more reasons do you need? 😉
WHERE to get the goods:
- Both of the main ingredients are easily found at your local market or grocery store. I would highly recommend buying organic chicken and if you can, from a local farmer.
HOW to enjoy it:
- Devour immediately. Though any leftovers (yea right) will last a few days and taste just a good.
Thanks for stopping by!
Em
Crispy Chicken + Brussels Sprouts with Bacon
2016-11-15 09:38:36
Serves 2
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
- 1 pack chicken thighs (skin on & bone in), about 5-6
- 1 bag of Brussels sprouts, stemmed and chopped
- 1 generous tbs of coconut oil
- salt, pepper & granulated garlic
- 1 tbs olive oil, for sprouts
- Juice of 1 lemon
- 1/4 cup chicken stock
- 4 strips cooked bacon, chopped
- Pecorino or Parmesan cheese to garnish (optional)
Instructions
- Preheat your oven to 425 degrees.
- Wash, prep and halve all of your Brussels sprouts.
- Toss them in a bowl with your olive oil and a pinch or two of salt, pepper and granulated garlic. Season to your taste.
- Wash your chicken legs and pat them dry.
- Liberally season both sides of your legs with salt, pepper and granulated garlic. Set aside.
- Heat up your coconut oil in your cast iron skillet until hot. To test, flick a drop of water into the oil. It should hiss and sizzle.
- Once your oil is heated up, add your chicken legs to the pan face down.
- Allow them to sit there and get crispy. This will take several minutes. Don't move them, even if you are tempted. Mine crisped up in 6-8 minutes.
- Once the first side is crispy, flip your chicken legs over and crisp up the other side.
- When both sides of the chicken are crisped up, add in your Brussels sprouts to the pan along with your chicken broth and lemon juice. Stir.
- Place your pan in the oven and bake for 30 minutes or until the chicken is cooked through and the juices run clear.
- Garnish with some freshly grated Pecornio or Parmesan cheese and bacon, and serve.
- Enjoy!
Adapted from soletshangout.com
Adapted from soletshangout.com
Sustainable Eating & Training https://asetlifestyle.com/
