Ditch chicken and veggie bowl boredom with this simple yet satisfying roasted Chicken & Sprouts dish! Drizzled with binge worthy clean Maple Mustard Sauce and packed with protein!
RECIPE INSPO
What’s great about this Chicken and Sprouts bowl is that it’s a high protein meal and it’s made with clean ingredients. It can be difficult finding clean meal prep bowl recipes. Many of them can seem too complicated with having a lot of ingredients or things you don’t normally have on hand. Sometimes they lack flavor and end up being more time consuming then we hoped!
This recipe was created with that in mind. It has minimal ingredients yet packed with flavor. It’s very customizable so you can change it up to work for your preferences and comes together in less than 30 minutes!
Make it for a family dinner meal or portion it out for lunches for the week! There are many ways to customize this dish so that it is something you enjoy while staying aligned to your goals.
NUTRITION
This dish is packed with protein, healthy carbs and fiber so you can make it ahead for lunch and feel good all week knowing you have something on hand that’s lean and protein focused! If you want to add a grain to boost protein and fiber, pairing rice as a base is a great way to do that. For a lighter dish also lower in carbs, enjoy the bowl as is with just the chicken and sprouts and don’t forget to top it with the creamy maple mustard sauce! It’s tangy yet sweet and really brings it all together.
MAKE IT
If you love the idea of brussels sprouts but unsure quite how to make them – roasting them is my favorite way! Some light prep work and with a few ingredients you most likely already have on hand, can take this dish from bland to craveable!
Simply wash and trim, drizzle with olive oil, toss them in fresh garlic and then coat with seasonings! Cooking with fresh herbs instead of dried is another way to add more flavor to simple dishes like this.
INGREDIENTS
Chicken Breast, trimmed fat removed and skinless
Brussels Sprouts, washed and trimmed, sliced in half
Olive Oil, Light tasting variety is perfect if you are not a big fan of Olive Oil as it doesn’t taste as strong as other varieties
Garlic, dried garlic works well but freshly minced garlic really makes the flavor pop
Rice, jasmine is a flavorful white rice that cooks well
Parmesan Cheese, fresh cheese shreds are convenient and so flavorful a little goes a long way
Italian Seasoning
Paprika
FOR THE SAUCE
Olive Oil
Maple Syrup
Dijon Mustard
Garlic, fresh
Onion Powder
INSTRUCTIONS
Start by preheating the oven to 425* on the roast setting and lightly coat a baking sheet with cooking spray.
PREP THE CHICKEN: Clean chicken by removing fat, the cut in half widthwise. In a bowl, add chicken, olive oil, onion powder, paprika, italian seasoning and garlic, sea salt and pepper. Using tongs, toss the chicken into the seasoning mixture to coat well. Set aside.
Rinse then trim brussels sprouts. Place the spouts on the pan and move to one side. Drizzle with olive oil, sea salt, pepper, minced garlic and Italian seasoning. Add chicken to the other side of the pan in a flat layer. Place pan in oven and roast about 25 minutes until the sprouts are tender crisp and chicken is cooked through.
FOR THE RICE; Meanwhile, boil a pot of water and cook rice as directed on the package. Onc cooked, set aside. For meal prep, stir well and cool.
FOR THE SAUCE: While the rice is boiling, to a mixing bowl add sauce ingredients. Whisk until creamy and well blended.. Set aside. When rice is done, fluff with a fork and flavor how you want.
FOR DINNER: Serve chicken and brussels sprouts over rice and drizzle with maple mustard sauce. Enjoy!
FOR MEAL PREP: Portion 1C of rice into the meal prep containers, then to each container, top with about 3oz chicken and 1 cup of sprouts. Portion Maple mustard sauce into sauce cups. Cool and Cover bowls. Store in fridge.
REHEAT & EAT; Remove lid and microwave about 2-4 minutes until cooked throughout. Drizzle with Maple Mustard Sauce. Enjoy!
Ingredients
2 lbs, chicken breast trimmed and fat removed
2 lbs brussels sprouts, rinsed, trimmed and sliced
2 TBL Olive Oil
1/4 tsp Onion Powder
1 Tbl Italian Seasoning
1/8 tsp Paprika Garlic, 2 cloves minced
Parmesan Cheese, about 1/2 Cup, fresh shredded
FOR THE SAUCE
1/2C Dijon Mustard
2 TBL Olive Oil
1 Clove garlic, minced
2 1/2 TBL Maple Syrup
Sea salt, pepper and onion powder to taste
Instructions
- Preheat oven to 425* on the roast setting and lightly coat a baking sheet with cooking spray
- Clean chicken, remove fat, the cut in half widthwise. In a bowl, add chicken, 1TBL olive oil, onion powder, paprika, 1/2TBL italian seasoning and 1 clove garlic, sea salt and pepper. Toss to coat well. Set aside.
- Rinse then trim brussels sprouts. Place on one side of the sheet pan. Drizzle with 1TBL olive oil, sea salt, pepper, 1 clove minced garlic and 1/2TBL italian seasoning.
- Add chicken to the other side of the pan in a flat layer.
- Roast about 25 minutes until the sprouts are tender crisp and chicken is cooked through to 165F.
- Meanwhile, boil a pot of water and cook rice as directed on the package.
- While the rice is boiling, make the sauce. Add sauce ingredients to a bowl and whisk until creamy and well blended. Set aside.
- When rice is done, fluff with a fork and flavor how you want. Once cooked, set aside. For meal prep, stir well and cool.
- Once chicken and sprouts are done, remove from heat. Top sprouts with parmesan cheese while hot.
- Serve or for meal prep, allow food to cool then portion into bowls: place rice into meal prep bowl, add chicken and sprouts. Cover and keep cool in fridge up to 6 days.
- Portion the sauce into containers. Cover and keep in fridge with the bowls. Enjoy!
Notes
FOR MEAL PREP: Portion 1C of rice into the meal prep containers, then to each container, top with about 3oz chicken and 1 cup of sprouts. Portion Maple mustard sauce into sauce cups. Cool and Cover bowls. Store in fridge up to 6 days.
REHEAT & EAT; Remove lid and microwave about 2-4 minutes until warm throughout. Drizzle with Maple Mustard Sauce. Enjoy!