OK. Seriously. Balsamic Roasted Chicken Thighs and Brussels Sprouts. Just look at this picture and tell me this does not look AMAZING! I LOVE brussels sprouts... not the steamed ones from my childhood. Yuck! Sorry Mom! But crispy, nutty, roasted brussels sprouts. Oh my. Healthy. Delicious. Perfection. I had picked some up this weekend while at Sprouts and they were calling my name yesterday... oh at around 10:30am or so! Our house is typically up and at 'em around 5:30 -6:00 every morning so I tend to eat lunch fairly early. That's my excuse anyway. 😉
So I decided to take a break from the computer for a bit to whip this amazing dish up for LUNCH! Yes, it's that quick and easy; you can seriously whip this up in about 20 minutes and most of that is cooking time. That means since I am working from home now, I was able to switch out a load of laundry after I got this dish into the oven. Multi-tasking. Real world people!
Ok, back to lunch. Roasted chicken thighs seared in my cast iron skillet and crispy roasted brussels sprouts are the most delicious combination. It's like Thanksgiving dinner in a skillet.
If you have only ever cooked with nearly fat-free chicken breasts, then you are in for a real treat. Chicken thighs are full of healthy fat, super flavorful, juicy and inexpensive. They are typically HALF the price of boneless, skinless chicken breasts.
1 lb boneless, skinless chicken breasts (you can get bone in or skin on- it's all good!)
1 lb brussel sprouts
3TB olive oil plus a little for the pan
2 TB balsamic vinegar
1 Tsp dried rosemary
1 Tsp dried thyme
1/2 tsp pink sea salt
- Preheat oven to 400 degrees.
- Heat large, oven-safe cast iron skillet over medium heat on stove.
- In large bowl, whisk together 3 Tb olive oil, balsamic, thyme, and rosemary, salt and pepper.
- Add chicken thighs and toss to coat.
- Add a little extra olive oil to pan and toss the balsamic coated chicken into the pan.
- Sear chicken thighs, 2 to 4 minutes per side.
- Transfer chicken to a plate.
- Add an extra drizzle of olive oil if pan hasn't rendered enough fat from the chicken.
- Add Brussels sprouts and salt and pepper. Drizzle with a little more balsamic vinegar. Stir.
- Cook over medium heat until fragrant and golden brown.
- Transfer Brussels sprouts to bowl.
- Return chicken to skillet and pour brussels sprouts on top, letting the brussels sprouts nestle in.
- Bake in over for about 15 minutes and it comes out looking like this!
Serve! Oh my.... it really doesn't get any better than this. So.... good.
Chicken Thighs are full of healthy animal fat and the fat soluble vitamins A and K. I am in awe of how perfectly packaged nutrients are in whole foods. Did you know that fat soluble vitamins need healthy fats to be present for absorption of these vitamins to occur? Nature took care of that for you! Chicken thighs also contain loads of protein and iron to help maintain lean muscle mass and prevent anemia. They are a good source of selenium which is required for proper thyroid function, potassium to promote healthy heart and muscle function, and the B vitamins: B6, B12, niacin, folate and pantothenic acid.
Brussels sprouts are a part of the Cruciferous family which includes broccoli, cauliflower and cabbage. This family of vegetables contain high levels of antioxidants and phytochemicals which help protect against damage on the cellular level. Brussels sprouts also contain the fat soluble vitamins A and K (274%!) and since you are eating them with chicken fat from the chicken thighs, they are ready for absorption. Vitamin K supports blood clotting and bone health.2 Brussel sprouts are also an excellent source of vitamin C, folate, managnese, potassium, B6, thiamine, iron and short-chain omega-3 fatty acids.
Cruciferous vegetables cause some people to experience bloating and flatulence. Not pleasant, right?! You can easily swap out fresh green beans and if you have never roasted fresh green beans, you are in a for a treat. They taste COMPLETELY different and for the better.
Balsamic Roasted Chicken and Brussels Sprouts
November 16, 2016
1Preheat oven to 400 degrees.
2Heat large, oven-safe cast iron skillet over medium heat on stove.
3In large bowl, whisk together 3 Tb olive oil, balsamic, thyme, and rosemary, salt and pepper.
4Add chicken thighs and toss to coat.
5Add a little extra olive oil to pan and toss the balsamic coated chicken into the pan.
6Sear chicken thighs, 2 to 4 minutes per side.
7Transfer chicken to a plate.
8Add an extra drizzle of olive oil if pan hasn't rendered enough fat from the chicken.
9Add Brussels sprouts and salt and pepper.
10Cook over medium heat until fragrant and golden brown.
11Transfer Brussels sprouts to bowl.
12Return chicken to skillet and pour brussels sprouts on top, letting the brussels sprouts nestle in.
13Bake in over for about 15 minutes.