Seasonal Kitchen

Sheet Pan Chicken with Brussels Sprouts

4.75
Average: 4.8 (12 votes)
(12 votes)
Sheet Pan Chicken with Brussels Sprouts

Sheet Pan Chicken with Brussels sprouts - tangy-fruity liaison of colourful vegetables and juicy poultry. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
261
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie261 kcal(12 %)
Protein44 g(45 %)
Fat5 g(4 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.9 mg(199 %)
Vitamin B₆1.3 mg(93 %)
Folate171.5 μg(57 %)
Pantothenic acid1.5 mg(25 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C170 mg(179 %)
Potassium1,240 mg(31 %)
Calcium91 mg(9 %)
Magnesium91 mg(30 %)
Iron3.6 mg(24 %)
Iodine4.5 μg(2 %)
Zinc2.8 mg(35 %)
Saturated fatty acids0.9 g
Uric acid364.3 mg
Cholesterol89.5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces Brussels sprouts
salt
8 ounces small Grape tomato
4 ounces smoked Turkey ham
18 ounces Chicken breasts (4 chicken breast fillets)
peppers
cayenne pepper
1 tablespoon olive oil
14 ounces Vegetable broth
8 ounces chickpeas (can; drained weight)
2 teaspoons parsley
1 ½ lemons

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.