Roasted Brussels Sprouts, Potatoes and Chicken

Name: Roasted Brussels Sprouts, Potatoes and Chicken
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: 3/4 cup, halved Brussels Sprouts; 1 small, cut into chunks Red Potato; 2 tablespoons, chopped Onions (Yellow); 1/2 clove, minced Garlic; 1 1/2 teaspoons, divided Olive Oil (Extra Virgin); a pinch Salt; a pinch Black pepper; 2 tablespoons, or cottage Ricotta cheese (fat-free); 1 tablespoon, shredded Mozzarella cheese (part-skim); 1 1/2 teaspoons Milk (Nonfat); 4 oz, skinless Chicken Breast (Boneless, Raw)

One-dish roasted Brussels sprouts, red potato and chicken breast under a light cheese topping — about 393 calories and 37 g protein per serving.

393kcal per serving

37.1gprotein

32gcarbs

13.1gfat

Estimated; may vary.

Prep15 min

Cook45 min

Total60 min

Makes1 serving

Difficultyeasy

Roasted Brussels sprouts, potatoes and chicken in one dish, sized for one: halved sprouts, red potato chunks, onion and garlic tossed in olive oil, with a chicken breast nested on top under a light ricotta and mozzarella topping. Around 393 calories per serving with about 37 g protein.

Cut the potato chunks small, roughly the size of a halved sprout, so everything is tender at the same time the chicken reaches 165°F. The dish bakes covered, which steams the vegetables rather than crisping them; uncover for the last ten minutes if you want colour on the sprouts.

This is a good one to make as the full four-portion batch: it reheats well and the vegetables are better on day two. Sweet potato or carrots can stand in for some of the red potato, and frozen sprouts work if you do not thaw them first.

Ingredients

Brussels Sprouts3/4 cup, halved (85 g)
Red Potato1 small, cut into chunks (120 g)
Onions (Yellow)2 tablespoons, chopped (20 g)
Garlic1/2 clove, minced (1.5 g)
Olive Oil (Extra Virgin)1 1/2 teaspoons, divided (7 g)
Salta pinch
Black peppera pinch
Ricotta cheese (fat-free)2 tablespoons, or cottage (31 g)
Mozzarella cheese (part-skim)1 tablespoon, shredded (7 g)
Milk (Nonfat)1 1/2 teaspoons (7.5 g)
Chicken Breast (Boneless, Raw)4 oz, skinless (113 g)

Cook’s tips

Cut the potato into pieces no bigger than a halved sprout so the vegetables and chicken finish together.
For browned sprouts, remove the foil for the last 10 minutes of baking.
Check the chicken with a thermometer at the thickest point — 165°F — and refrigerate leftovers within two hours for up to three days.
Contains: milk (ricotta, mozzarella, nonfat milk).
Naturally gluten-free. For dairy-free, skip the cheese topping and brush the chicken with a little extra olive oil and lemon.

Method

Wash your hands and all surfaces before you start.
Heat the oven to 325°F and coat a small baking dish with cooking spray.
Toss the Brussels sprouts, potato, onion and garlic in the dish with half the olive oil, salt and pepper.
Mix the ricotta, mozzarella and milk in a small bowl.
Rub the chicken breast with the remaining oil and nest it among the vegetables. Spoon the cheese mixture over it.
Cover with foil and bake 40 to 45 minutes, until the potato is tender and the chicken reaches 165°F.
Rest 5 minutes before serving.

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