Soy Sauce Chicken and Brussel Sprouts

GF DF NF SF Mar 13, 2025

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This big plate of food (minus the rice) has under 400 calories, over 45 g of protein, and costs only $2.56. 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. I like to pair it with a side of brown rice for a complete meal.

BRUSSEL SPROUTS
- 3 lb (1361 g) Frozen brussel sprouts, thawed
- 4 tbsp (60 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Lemon juice
- 1 tbsp (15 g) Sesame oil, or extra virgin olive oil
- 1 tbsp (10 g) Black pepper, ground
- 1 tbsp (10 g) Paprika
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder

CHICKEN
- 2 lb (907 g) Boneless skinless chicken breast
- 4 tbsp (60 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Lemon juice
- 1 tbsp (15 g) Sesame oil, or extra virgin olive oil
- 1 tbsp (10 g) Black pepper, ground
- 1 tbsp (10 g) Paprika
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder

1. Preheat your oven to 400F, and line 2 large cookie sheets with parchment paper

2. Quarter your brussel sprouts (or just half them if they're small), and add to a large bowl. Season with soy sauce, lemon juice, oil, pepper, paprika, chili powder, garlic powder, and onion powder. Optionally, you can marinate the veggies in the bowl for at least an hour in the fridge. Transfer to one of your pans

3. Roast the brussel sprouts for about 30 minutes at 400F, or until tender and browned

4. Meanwhile, cut your chicken into thin slices. Pound to an even thickness with a meat mallet. Add to a large bowl, and season with soy sauce, lemon juice, oil, pepper, paprika, chili powder, garlic powder, and onion powder. Optionally, you can marinate the chicken in the bowl for at least an hour in the fridge. Transfer to the other pan

5. Roast the chicken for about 15 minutes at 400F, or until the internal temperature just reaches 165F

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

Description

 This big plate of food (minus the rice) has under 400 calories, over 45 g of protein, and costs only $2.56. 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. I like to pair it with a side of brown rice for a complete meal.

Time

Prep Time:

30 minutes

Cook Time:

30 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$2.56

Ingredients

Serving(s)

Brussel Sprouts

3 lb Frozen brussel sprouts, thawed
4 tbsp Soy sauce, low sodium, gluten free
2 tbsp Lemon juice
1 tbsp Sesame oil, or extra virgin olive oil
1 tbsp Black pepper, ground
1 tbsp Paprika
1 tbsp Chili powder
1 tbsp Garlic powder
1 tbsp Onion powder

Chicken

2 lb Boneless skinless chicken breast
4 tbsp Soy sauce, low sodium, gluten free
2 tbsp Lemon juice
1 tbsp Sesame oil, or extra virgin olive oil
1 tbsp Black pepper, ground
1 tbsp Paprika
1 tbsp Chili powder
1 tbsp Garlic powder
1 tbsp Onion powder

Instructions

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1. Preheat your oven to 400F, and line 2 large cookie sheets with parchment paper


2. Quarter your brussel sprouts (or just half them if they're small), and add to a large bowl. Season with soy sauce, lemon juice, oil, pepper, paprika, chili powder, garlic powder, and onion powder. Optionally, you can marinate the veggies in the bowl for at least an hour in the fridge. Transfer to one of your pans


3. Roast the brussel sprouts for about 30 minutes at 400F, or until tender and browned


4. Meanwhile, cut your chicken into thin slices. Pound to an even thickness with a meat mallet. Add to a large bowl, and season with soy sauce, lemon juice, oil, pepper, paprika, chili powder, garlic powder, and onion powder. Optionally, you can marinate the chicken in the bowl for at least an hour in the fridge. Transfer to the other pan


5. Roast the chicken for about 15 minutes at 400F, or until the internal temperature just reaches 165F

Nutrition Facts

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Servings: 6

Calories: 377

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Total Fat: 10.8g (14 %)
 Saturated Fat: 1.9g (10 %)
 Polyunsaturated Fat: 2.1g
 Monounsaturated Fat: 4.9g
Cholesterol: 110mg (37 %)
Sodium: 1010mg (44 %)
Total Carbohydrate: 29.2g (11 %)
 Fiber: 12.1g (43 %)
 Net Carbs: 17.1g
 Total Sugar: 6.0g
  Added Sugar: 0.0g (0 %)
Protein: 46.7g (93 %)

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Vitamin B12: 0.32mcg (13 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 113mg (9 %)
Iron: 4.77mg (26 %)
Magnesium: 116mg (28 %)
Potassium: 1619mg (34 %)

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Glycemic Index:

28.5

Glycemic Load:

9.3