Soy Sauce Chicken and Brussel Sprouts

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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, black 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, black 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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Calories: 377
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Total Fat: 10.8g (14% 14 % of Daily Value (78 g) )
Saturated Fat: 1.9g (10% 10 % of Daily Value (20 g) )
Polyunsaturated Fat: 2.1g
Monounsaturated Fat: 4.9g
Cholesterol: 110mg (37% 37 % of Daily Value (300 mg) )
Sodium: 1010mg (44% 44 % of Daily Value (2300 mg) )
Total Carbohydrate: 29.2g (11% 11 % of Daily Value (275 g) )
Fiber: 12.1g (43% 43 % of Daily Value (28 g) )
Net Carbs: 17.1g
Total Sugar: 6.0g
Protein: 46.7g (93% 93 % of Daily Value (50 g) )
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Vitamin B12: 0.32mcg (13% 13 % of Daily Value (2.4 mcg) )
Vitamin D: 0.0mcg (0% 0 % of Daily Value (20 mcg) )
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Calcium: 113mg (9% 9 % of Daily Value (1300 mg) )
Iron: 4.77mg (26% 26 % of Daily Value (18 mg) )
Magnesium: 116mg (28% 28 % of Daily Value (420 mg) )
Potassium: 1619mg (34% 34 % of Daily Value (4700 mg) )
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Glycemic Index
:
28.5

Glycemic Load
:
8.4

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Nutrition Score
:
9.0

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