Brussels sprouts are part of the cruciferous vegetable family, and they pack a powerful punch for your health!
Number of servings: 4
Ingredients
- 3 cups Brussels sprouts (fresh or frozen halved vertically, about ¾ pound)
- 4 small red potatoes (cut into chunks)
- ½ cup chopped onion
- 2 cloves garlic (minced)
- 2 tablespoons olive oil
- ¼ teaspoon salt
- ⅛ teaspoon pepper
- ½ cup nonfat ricotta cheese (or cottage cheese)
- ¼ cup part-skim mozzarella cheese (shredded)
- 2 tablespoons nonfat milk
- 1 pound boneless chicken breasts (4 portions)
Directions
- Heat the oven to 325 F.
- In a 2-quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion and garlic with 1 tablespoon olive oil, salt and pepper.
- In a small bowl, mix cheese with milk.
- Coat chicken breasts with remaining olive oil.
- Nest among vegetables in baking dish.
- Top with cheese mix.
- Cover with foil and bake for 40–45 minutes or until chicken is done.
Nutritional information per serving: 400 calories; 12 g total fat; 3 g saturated fat; 75 mg cholesterol; 35 g protein; 40 g carbohydrates; 6 g dietary fiber; 6 g total sugars; 370 mg sodium.
Recipe courtesy of the U.S. Department of Agriculture.