Sun-Dried Tomato and Spinach Chicken with Sauteed Brussels Sprouts - Work It Training
This recipe is fantastic for a fall or winter night and a welcome depart from the usual holiday dinner fare. It is fairly low in calories and high in protein without the pasta but full in flavor. Make sure to pay attention to the directions for the sauce as it can “break” easily resulting in curdled milk.
Sauteed Brussels Sprouts
16 Brussels, quartered
1 tbsp plus 2 tsp olive oil
1 tbsp balsamic vinegar
1/2 tsp salt
1/2 tsp pepper
Rinse and quarter about 16 Brussel sprouts (images 1 and 2). Place in a large zip bag or bowl that has a cover. Drizzle with 1 tbsp of oil and vinegar. Add salt and pepper and seal/cover and shake to evenly coat sprouts.
Heat 2 tsp of oil in skillet over medium heat. When skillet is hot add sprouts and stir (image 3). Continue to cook sprouts stirring occasionally until tender and slightly caramelized but not burned (image 4). Remove and save for plating with chicken.
Sun-Dried Tomato and Spinach Chicken
2 boneless skinless chicken breast halves
1 tbsp oil
1 c whole milk
1/2 c broth
1 tsp chopped garlic
1 tsp Italian seasoning
8 sundried tomatoes, chopped
2 handfuls chopped fresh spinach or baby spinach
1/2 c shredded Parmesan cheese
Heat oil over medium heat. Add chicken breasts and lightly salt/pepper one side (image 1). Cook for about 4-5 mins til brown on one side and turn. Lightly season again with salt and pepper and cook another 4 minutes til brown and remove from skillet (image 2); set aside for use later.
To the hot skillet add milk, broth, garlic, and Italian seasoning (image 3). Bring to a simmer and let the liquid reduce by about half stirring frequently. Remove from heat and slowly stir in Parmesan cheese, a table spoon at a time, stirring well in between. After all the cheese has melted and incorporated return to low simmer heat constantly stirring until the consistency of gravy (image 4). (It is important that you slowly add the cheese and continue to stir the sauce to prevent the sauce from “breaking”.) Add spinach and tomatoes and stir constantly until the spinach is wilted down (image 5). Add back in the chicken breasts and remove from heat (image 6). Serve over prepared whole wheat pasta if you like along with half the sprouts.
Estimated calories: 1 prepared breast with half the sauce and half the sprouts is about 500 calories; about 700 calories adding 1/2 cup whole wheat pasta.