Sheet Pan Chicken with Brussels Sprouts
Sheet Pan Chicken with Brussels sprouts - tangy-fruity liaison of colourful vegetables and juicy poultry. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
This sheet pan chicken is packed with protein from the chicken as well as the chick peas, while the brussel sprouts add tons of nutrients including potassium.
This tasty dish can be prepared with other types of vegetablea according to personal taste. Broccoli florets are delicious in this recipe.
(Percentage of daily recommendation)
| Calorie | 261 cal. | (12 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 208.5 μg | (348 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.9 mg | (199 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 171.5 μg | (57 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 170 mg | (179 %) | ||
| Potassium | 1,240 mg | (31 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 4.5 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 364.3 mg | |||
| Cholesterol | 89.5 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 18 ozs Brussels sprouts
- salt
- 8 ozs small Grape tomato
- 4 ozs smoked Turkey ham
- 18 ozs Chicken breasts (4 chicken breast fillets)
- peppers
- cayenne pepper
- 1 Tbsp olive oil
- 14 ozs Vegetable broth
- 8 ozs chickpeas (can; drained weight)
- 2 tsps parsley
- 1 ½ lemons
Preparation steps
Clean the Brussels sprouts, remove the outer leaves, wash the florets and, depending on size, halve or quarter them. Then cook in boiling salted water for about 10 minutes over medium heat until firm to the bite.
In the meantime clean, wash and halve the tomatoes. Cut the turkey ham into square pieces. Rinse chicken breast fillets, dab dry, and season with salt, pepper, and cayenne pepper.
Heat the oil in a large pan. Fry the chicken breast fillets on all sides at high heat for 4 minutes until golden brown. Remove from the pan and set aside.
Add the brussels sprouts and ham to the stock and fry over a high heat for 3 minutes. Deglaze with broth, reduce the heat and put the chicken breast fillets back into the pan. Cover and braise over low heat for about 10 minutes. Add tomatoes and chickpeas and continue to braise for another 10 minutes.
In the meantime, wash parsley, shake dry and chop finely. ½ Squeeze lemon, rinse the other lemon, rub dry and cut into slices. Sprinkle some lemon juice on the chicken pan before serving and sprinkle with chopped parsley. Serve with lemon wedges.
