Lemon Garlic Butter Chicken and Brussels Sprouts Recipe
If you’re looking for a simple yet flavorful dish that combines the tenderness of chicken with the vibrant, slightly crispy Brussels sprouts, this Lemon Garlic Butter Chicken and Brussels Sprouts recipe is just what you need. It’s perfect for a quick weeknight dinner or a meal that impresses guests with minimal effort. The zesty lemon and aromatic garlic blend perfectly with the butter, creating a mouthwatering sauce that makes this dish a new favorite.
Why You’ll Love This Recipe
- Quick and Easy: With a total time of just 40 minutes, this recipe is ideal for busy weeknights.
- Healthy and Nutritious: Packed with protein from the chicken and fiber from the Brussels sprouts.
- Flavorful: The combination of lemon, garlic, and butter creates a rich, tangy flavor that complements the tender chicken and crispy Brussels sprouts perfectly.
Ingredients You’ll Need
- Chicken Breasts: 4 boneless, skinless chicken breasts, perfect for a hearty meal.
- Brussels Sprouts: 1 lb, trimmed and halved to ensure even cooking.
- Butter: 4 tablespoons of unsalted butter to create a rich sauce.
- Garlic: 3 cloves, minced for that irresistible garlic flavor.
- Lemon: Zest and juice of 1 lemon, adding a fresh, tangy element.
- Olive Oil: 1 tablespoon to coat the Brussels sprouts.
- Fresh Thyme: 1 teaspoon, chopped for a subtle earthy flavor.
- Seasoning: Salt and pepper to taste, with optional red pepper flakes for a hint of heat.
- Fresh Parsley: Chopped, for a fresh and vibrant garnish.
Step-by-Step Instructions
- Preheat the Oven: Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking and ensure easy cleanup.
- Prepare the Lemon Garlic Butter Sauce: In a small bowl, combine the melted butter, minced garlic, lemon zest, lemon juice, thyme, salt, pepper, and red pepper flakes if you’re using them. This mixture will be the star of the dish, infusing the chicken with incredible flavor.
- Season the Brussels Sprouts: Place the halved Brussels sprouts on the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to ensure they’re evenly coated and spread them out in a single layer on one side of the baking sheet.
- Coat the Chicken: Place the chicken breasts on the other side of the baking sheet. Pour the lemon garlic butter sauce over the chicken, ensuring each piece is fully coated.
- Roast: Place the baking sheet in the preheated oven and roast for 25-30 minutes. The chicken should be cooked through, with an internal temperature of 165°F (74°C), and the Brussels sprouts should be tender and slightly crispy.
- Garnish and Serve: Remove the baking sheet from the oven. Garnish the chicken and Brussels sprouts with freshly chopped parsley for a pop of color and extra flavor. Serve hot and enjoy!
Cooking Tips
- Check for Doneness: Use a meat thermometer to ensure your chicken reaches the safe internal temperature of 165°F (74°C). This ensures the chicken is fully cooked while remaining juicy.
- Brussels Sprouts: If you prefer your Brussels sprouts extra crispy, you can broil them for the last 2-3 minutes of cooking. Just keep an eye on them to avoid burning.
- Double the Sauce: If you prefer your dish extra saucy, consider doubling the lemon garlic butter mixture to drizzle over rice, potatoes, or pasta served on the side.
- Even Cooking: For even cooking, make sure your Brussels sprouts are all about the same size. Cut larger sprouts in half or quarters to match the size of the smaller ones.
Storage Tips
- Storing: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making the leftovers even more delicious.
- Freezing: This dish can be frozen, but it’s best to freeze the chicken and Brussels sprouts separately to maintain their textures. Store in airtight containers or freezer bags for up to 2 months.
- Reheating: Reheat in the oven at 350°F (175°C) until warmed through, or microwave in short intervals to prevent drying out. If reheating from frozen, thaw in the refrigerator overnight before reheating.
Benefits of this Recipe
- Rich in Protein: Chicken is an excellent source of lean protein, essential for muscle repair and overall body function.
- High in Fiber: Brussels sprouts are rich in fiber, which aids in digestion and helps maintain a healthy gut.
- Nutrient-Dense: This dish provides a good dose of vitamins and minerals, including vitamin C, vitamin K, and folate from the Brussels sprouts, and healthy fats from the olive oil and butter.
- Antioxidant Properties: Garlic and Brussels sprouts are both high in antioxidants, which help protect your cells from damage and support overall health.
Nutrition Information (per serving)
- Calories: 350-400 kcal
- Protein: 35g
- Carbohydrates: 12g
- Fat: 20g
- Fiber: 4g
- Sugar: 2g
- Sodium: 400-500mg
Note: Nutritional values are approximate and can vary based on exact ingredients used and portion sizes.
What to Serve with Lemon Garlic Butter Chicken and Brussels Sprouts
This dish pairs wonderfully with simple sides like steamed rice, mashed potatoes, or a fresh garden salad. The sauce is also perfect for soaking up with crusty bread!
Conclusion
This Lemon Garlic Butter Chicken and Brussels Sprouts recipe is a delicious and satisfying meal that’s sure to become a staple in your kitchen. It’s quick, easy, and full of flavor, making it the perfect recipe for any night of the week. Give it a try, and watch it become a family favorite!
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
This recipe is straightforward enough for beginners but flavorful enough to please even the most discerning palates. Enjoy your cooking!
