Chicken with pasta, roasted Brussels sprouts and lemon butter tarragon sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 319.7
- Total Fat: 12.0 g
- Cholesterol: 49.9 mg
- Sodium: 1,077.4 mg
- Total Carbs: 32.3 g
- Dietary Fiber: 5.1 g
- Protein: 22.0 g
View full nutritional breakdown of Chicken with pasta, roasted Brussels sprouts and lemon butter tarragon sauce calories by ingredient
Introduction
The sauce is tart, but you only get a drizzle. It adds a bright, lovely flavor. We're only doing 1/2 serving of pasta for each person. It doesn't seem like much, but you're going to get a great nutritional bargain here! The sauce is tart, but you only get a drizzle. It adds a bright, lovely flavor. We're only doing 1/2 serving of pasta for each person. It doesn't seem like much, but you're going to get a great nutritional bargain here!Number of Servings: 4
Ingredients
-
20 fresh Brussels sprouts, outer leaves removed
1 T. olive oil
1/2 t. salt
1/2 t. pepper
1 pound boneless skinless chicken breasts
1 t. salt
1 t. garlic powder
1 t. smoked paprika
1 T. olive oil
4 oz. brown rice pasta (I used spirals)
2 t. butter
juice of 1/2 lemon
1 t. dried tarragon
1 t. garlic powder
1/2 c. chicken broth.
Tips
To plate, divide the pasta among 4 pasta bowls. Add 5 Brussels sprouts to each and arrange the sliced chicken on top. Drizzle with the sauce.
Directions
Prepare the Brussels sprouts: Preheat oven to 450 degrees. Place the sprouts on a metal baking sheet (with sides--they roll!), toss with 1 T. olive oil, 1/2 t. salt and 1/2 t. black pepper. Roast them for 25 minutes, jiggling the pan occasionally, until they get a nice brown.
Cook the pasta.
Prepare the chicken: Preheat a grill pan over med-high heat. In a small bowl, combine 1 t. salt, 1 t. garlic powder and 1 t. smoked paprika. Rub on the chicken breasts. Drizzle 1 T. olive oil on the grill pan. Cook the breasts, about 6 or 7 minutes on each side or until you have a nice, rich color and they're cooked through.
While the chicken is resting, prepare your sauce. Reduce the heat in the grill pan. Add 2 t. butter, the juice of 1/2 lemon, 1 t. tarragon, 1 t. garlic powder, and 1/2 c. chicken broth. Scrape the chicken bits off the bottom of the pan and bring it to a frothy simmer. The sauce will thicken slightly.
Slice the chicken on the diagonal.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user ROCKMAMA72.
Cook the pasta.
Prepare the chicken: Preheat a grill pan over med-high heat. In a small bowl, combine 1 t. salt, 1 t. garlic powder and 1 t. smoked paprika. Rub on the chicken breasts. Drizzle 1 T. olive oil on the grill pan. Cook the breasts, about 6 or 7 minutes on each side or until you have a nice, rich color and they're cooked through.
While the chicken is resting, prepare your sauce. Reduce the heat in the grill pan. Add 2 t. butter, the juice of 1/2 lemon, 1 t. tarragon, 1 t. garlic powder, and 1/2 c. chicken broth. Scrape the chicken bits off the bottom of the pan and bring it to a frothy simmer. The sauce will thicken slightly.
Slice the chicken on the diagonal.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user ROCKMAMA72.