Soy Sauce Chicken and Brussel Sprouts

DF NF Nov 28, 2023

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This dish is a perfect prepare ahead meal for an easy dinner. I called to marinate the chicken and sprouts, that way it's easier to put together come dinner time. This pairs well with a side of brown rice cooked in the same seasonings listed below.

CHICKEN
- 2 lb (907 g) Boneless skinless chicken breast
- 1/4 cup (60 g) Soy sauce, low sodium, gluten free
- 2 tbsp (36 g) Gochujang
- 2 tbsp (30 g) Lemon juice
- 2 tsp, ground (5 g) Black pepper, ground
- 2 tsp (5 g) Paprika
- 2 tsp (5 g) Chili powder
- 2 tsp (5 g) Onion powder

BRUSSEL SPROUTS
- 2 lb (907 g) Frozen brussel sprouts, thawed
- 1/4 cup (60 g) Soy sauce, low sodium, gluten free
- 2 tbsp (28 g) Sesame oil
- 2 tbsp (30 g) Lemon juice
- 2 tsp (6 g) Black pepper, ground
- 2 tsp (5 g) Paprika
- 2 tsp (4 g) Chili powder
- 2 tsp (4 g) Garlic powder

1. Slice your chicken into evenly sliced thin cutlets, and add to a large bowl. Mix with the seasonings (soy sauce, gochujang, lemon, pepper, paprika, chili powder, and onion powder), and let marinade in the fridge for at least an hour

2. Meanwhile, prepare the brussel sprouts. Add them to a large bowl and mix with the seasonings (soy sauce, sesame oil, lemon juice, pepper, paprika, chili powder, and garlic powder). Marinate this in the fridge as well

3. When you're ready to cook, heat your oven to 400F and line 3 cookie sheets with parchment paper. Add the sprouts to one sheet, and the chicken to the other 2 (you might be able to squeeze all the chicken on to one sheet)

4. Roast the Brussel sprouts for 30 minutes. With 12 minutes left add the chicken to the oven. They should be done at the same time

https://www.poormanprotein.com/recipes/soy-sauce-chicken

Description

 This dish is a perfect prepare ahead meal for an easy dinner. I called to marinate the chicken and sprouts, that way it's easier to put together come dinner time. This pairs well with a side of brown rice cooked in the same seasonings listed below.

Time

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Cost

Total Cost:

Cost per Serving:

$2.11

Ingredients

Serving(s)

Chicken

2 lb Boneless skinless chicken breast
1/4 cup Soy sauce, low sodium, gluten free
2 tbsp Gochujang
2 tbsp Lemon juice
2 tsp, ground Black pepper, ground
2 tsp Paprika
2 tsp Chili powder
2 tsp Onion powder

Brussel Sprouts

2 lb Frozen brussel sprouts, thawed
1/4 cup Soy sauce, low sodium, gluten free
2 tbsp Sesame oil
2 tbsp Lemon juice
2 tsp Black pepper, ground
2 tsp Paprika
2 tsp Chili powder
2 tsp Garlic powder

Instructions

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1. Slice your chicken into evenly sliced thin cutlets, and add to a large bowl. Mix with the seasonings (soy sauce, gochujang, lemon, pepper, paprika, chili powder, and onion powder), and let marinade in the fridge for at least an hour


2. Meanwhile, prepare the brussel sprouts. Add them to a large bowl and mix with the seasonings (soy sauce, sesame oil, lemon juice, pepper, paprika, chili powder, and garlic powder). Marinate this in the fridge as well


3. When you're ready to cook, heat your oven to 400F and line 3 cookie sheets with parchment paper. Add the sprouts to one sheet, and the chicken to the other 2 (you might be able to squeeze all the chicken on to one sheet)


4. Roast the Brussel sprouts for 30 minutes. With 12 minutes left add the chicken to the oven. They should be done at the same time

Nutrition Facts

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Servings: 6

Calories: 316

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Total Fat: 9.5g (12 %)
 Saturated Fat: 1.7g (8 %)
 Polyunsaturated Fat: 3.1g
 Monounsaturated Fat: 3.0g
Cholesterol: 110mg (37 %)
Sodium: 927mg (40 %)
Total Carbohydrate: 17.6g (6 %)
 Fiber: 7.5g (27 %)
 Net Carbs: 10.1g
 Total Sugar: 5.5g
  Added Sugar: 1.7g (3 %)
Protein: 41.0g (82 %)

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Vitamin B12: 0.32mcg (13 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 75mg (6 %)
Iron: 2.52mg (14 %)
Magnesium: 85mg (20 %)
Potassium: 1182mg (25 %)

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Glycemic Index:

30.7

Glycemic Load:

6.6