Roasted Chicken Thighs with Sweet Tamari Brussel Sprouts

Why are Brussel Sprouts a super food?
• High protein, fiber, iron and potassium content.
• Great source of vitamin C & K folate and antioxidants
• Cholesterol-lowering benefits!
• DNA protection- these beauties can help your white blood cells stabilize and reduce the risk of cancer and inflammation.

How else can I cook Brussel Sprouts?

Our favorite way is to roast them (like you do in this recipe) because they get crispy and tender- but they are also great steamed, sauteed, raw (shredded) or grilled!

Cooking Terms

  • Mise en place

    prepping all ingredients (peeling, cutting, measuring) before you begin cooking

  • Deglaze

    to dissolve small bits of cooked food left in the pan by adding liquid, heating, and scraping

  • Simmer

    to stew gently below or just at boiling point

  • Roast

    cook with dry heat in an oven or over fire

Ingredients

  • 8 oz Brussel Sprouts
  • 8 sprig fresh cilantro
  • 1 each shallot
  • 6 tbsp Sweet Thai sauce
  • 2 tsp caraway seeds
  • 1 1/2 cup brown rice
  • 1 tsp cumin
  • 1 each lime
  • 6 each chicken thighs

From Your Home

Salt
Black pepper
Canola or olive oil
Water

What You Need

Foil lined baking sheet
Medium pot with lid
Medium saute pan

Per Serving

Tips

  • Brussels Sprouts!

    Health Benefits
    • Contain detoxifying nutrients
    • Good source of fiber, which helps your digestive system
    • Contain vitamin K, which helps reduce inflammation
    Easy Ideas
    • Enjoy Brussels sprouts roasted, grilled, boiled, or sautéed.
    • Mix Brussels sprouts in a stir fry.
    • Add to your favorite pasta dish.

  • Sweet Thai Sauce

    This Sweet Thai Sauce is a little sweeter and a little thicker that the Thai Sauce use in the Thai Beef & Basil Rice Bowl, great for tossing with roasted Brussels sprouts or other veggies! You can buy premixed sweet Thai sauces at most grocery stores BUT blending your own allows you to make sure it suits you and your family’s taste, as well as limited added salt. This sweet Thai sauce contains fish sauce a good source of omega-3s; a type of fat which prevent heart disease, depression, dementia, and arthritis.

    Sweet Thai Sauce:
    1⁄4 Fish sauce
    2 Tbsp. tamari
    2 Tbsp. Rice vinegar
    3 Tbsp. Sugar

     

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Steps

Cook Brown Rice

Read through entire recipe before getting started. Add brown rice and 2 1⁄2 cups water to medium pot. Cover, bring to a boil, reduce to a simmer; cook for 20-25 min until water has been absorbed and brown rice is soft. While brown rice is cooking, start your mise en place (Step #2).

Mise en place

Pre-heat oven to 425 degrees F. Wash and dry all produce. Quarter brussel sprouts. Peel and mince shallot. Leave cilantro whole. Cut lime in half and juice into a small bowl. Remove chicken thighs from package and pat dry.

Roast Brussel Sprouts

Spread quartered brussel sprouts on foil-lined baking sheet. Drizzle with 2 tablespoons oil, toss and place in oven. Roast for 20 – 25 minutes, until soft and starting to brown deeply.

Sear chicken

Place chicken thighs, 1 tsp. oil, cumin, and a pinch of salt and pepper in a medium mixing bowl; toss to coat. Heat 1 Tbsp. oil over medium sauté pan over medium heat. When hot, add chicken thighs to pan; sear on each side for 5-6 min until golden, crispy, and cooked through. Remove chicken from pan and cut into 1⁄2” wide strips widthwise.

USDA recommends cooking poultry to an internal temperature of 165 degrees F.

Sauce Brussel Sprouts

In the pan used to cook chicken, still over medium heat, add caraway seeds, stir and toast for 1 minute. Add 1 teaspoon oil and shallots, saute for 1 – 2 minutes. Deglaze the pan with Sweet Thai sauce and 1 tablespoon lime juice. Add whole cilantro and roasted brussel sprouts, stir to coast brussel sprouts well with sauce.

Plate your dish

Divide the brown rice between 4 bowls. Top with brussel sprouts and sliced chicken. Drizzle with any sauce leftover over in pan. Enjoy!