Balsamic-Glazed Chicken With Brussels Sprouts

A simple (and filling!) dinner.

Total Time:
Prep:
Cook:
Level: Easy
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Ingredients

  • 1 thin chicken cutlet (4 oz)
  • ⅓ tsp. coarse salt
  • 1 tsp. chopped rosemary
  • 2 ½ tsp. olive oil
  • pepper to taste
  • 1 tbsp. balsamic vinegar
  • ¼ red onion (sliced)
  • 4 thinly sliced Brussels sprouts
  • 2 tbsp. water
  • ½ c. brown rice

Directions

  1. Heat a small nonstick pan over medium-high heat.
  2. Season a thin chicken cutlet (4 oz) with ⅓ tsp coarse salt, 1 tsp chopped rosemary, ½ tsp olive oil, and pepper to taste.
  3. Cook chicken over medium heat until cooked through, 2 to 3 min per side. Add 1 Tbsp balsamic vinegar, and cook about 30 sec more, turning chicken to glaze. Transfer to a plate; keep warm.
  4. Rinse and dry pan and add 1 tsp more olive oil and ¼ red onion (sliced). Cook over medium heat until onion starts to soften, 5 min.
  5. Add another tsp olive oil , 4 thinly sliced Brussels sprouts, and 2 Tbsp water. Toss to coat. Cover; cook 1 min. Uncover; cook over high heat until sprouts are tender, 3 to 4 min more.
  6. Slice chicken and serve with ½ cup cooked brown rice.

All Day-Off Diet dinner recipes are under 520 calories per serving.

This story originally appeared in the January/February 2016 issue of Dr. Oz The Good Life.

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