How to love vegetables: a delicious roasted Brussels sprouts and Italian baked chicken recipe.
Fruit is proof that God loves us. I love fruit. It is so delicious, easy to carry, and requires no prep. I have to ration my fruit because I’d eat 15 pieces a day if I didn’t stop myself.
Vegetables, on the other hand… yuck. They require ranch dip or preparation, then end up soggy and smelly.
As an adult, I have made a concerted effort to eat vegetables. The effort is well worth it for the payoff, especially for active people. After the trouble we go through to exercise, eat enough protein, and drink enough water, it makes sense to do everything we can to take care of our bodies in other ways.
Like eat vegetables.
After experimenting with many different vegetables, recipes, and preparation methods, I finally hit the jackpot: baked Brussels sprouts. Half of you have probably done this before, but I just discovered it and cannot get enough.
Add in a well seasoned baked chicken, and you’ve got a complete, healthy dinner. Try this out and let me know how you like it! I love to hear other people’s cooking tips and tricks!
Oven Baked Italian Chicken and Roasted Brussels Sprouts
Serves 2
- 2 chicken breasts, not frozen
- 3 tbsp. olive oil
- 1 1/2 pounds Brussels sprouts
- 1 tbsp Parmesan cheese
- nonstick cooking spray
- Italian seasoning
- 1 tbsp. dried oregano
- sea salt
- pepper
Preheat oven to 375. For easy cleanup, line 8.5 x 12” pan with aluminum foil and spray with nonstick cooking spray. Place chicken breasts on foil and drizzle 2 tablespoons of olive oil on chicken, coating both sides. Sprinkle Italian seasoning and dried oregano on both sides of chicken. Set timer to 30 minutes and place chicken in oven.
Thoroughly wash and dry Brussels sprouts. Trim the end off and discard. Cut the sprouts in quarters and place in large bowl. Add 1 ounce of olive oil and a dash of Kosher salt, and toss to evenly coat all sprouts. Add to oven.
Ensure chicken cooks to an internal temperature of 165 degrees. Food thermometers are the safest way to cook, but if you do not have one, cut through the thickest part of the breast and be sure the meat is not pink. Don’t hesitate to put it back in the oven for a few more minutes.
Brussels sprouts will be done in approximately 20 minutes. They will be browned on the outsides, and outer leaves will be crisped. Feel free to test 1 or 2 or 5 to see. 🙂 Coat with 1 tablespoon of Parmesan cheese before serving.
1 serving (approximately 5 ounce chicken breast and half the sprouts) is 17g fat, 20 g carbs, 33 g protein, and 373 calories.
How Do You Love Preparing Vegetables?
Let me know – I’d love to hear your recipes and try them! Email me at kathryn@kathrynalexander.com
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
