Microwaved parmesan lemon chicken and brussels sprouts
Enjoy a quick and healthy meal with our Microwaved Parmesan Lemon Chicken and Brussels Sprouts recipe. This nutritious dish features tender chicken breasts, fresh brussels sprouts, zesty lemon juice, savory parmesan cheese, and crunchy almonds. Ready in minutes with minimal prep, it's perfect for a hassle-free, delicious dinner!
- 09 Aug 2024
- Cook time 7 min
- Prep time 10 min
- 1 Servings
- 6 Ingredients
Microwaved Parmesan Lemon Chicken and Brussels Sprouts is a quick and nutritious meal that combines the zesty freshness of lemon, the savory depth of parmesan cheese, and the wholesome crunch of almonds. This recipe is perfect for a fast weeknight dinner that's both easy to prepare and satisfying to eat.
Ingredients:
Instructions:
- Wash the brussels sprouts thoroughly, trim the ends, and cut them in half.
- Chop the almonds into small pieces.
2. Prepare the Chicken and Brussels Sprouts:
- Place the chicken breast on a cutting board and season both sides with salt and pepper to taste.
- Place the chicken breast in a microwave-safe dish.
- Add the brussels sprouts around the chicken in the dish.
- Drizzle the 2 tablespoons of lemon juice over the chicken and brussels sprouts.
- Pour the 1 tablespoon of chicken broth into the dish for added moisture.
- Cover the dish with a microwave-safe lid or microwave-safe plastic wrap. Make sure to leave a small vent for steam to escape.
- Microwave on high for 5-7 minutes. Cooking times can vary based on the wattage of your microwave, so check for doneness. The internal temperature of the chicken should reach 165°F (74°C).
- Once the chicken and brussels sprouts are cooked, carefully remove the dish from the microwave.
- Sprinkle the grated parmesan cheese over the chicken and brussels sprouts while they are still hot, allowing the cheese to melt slightly.
- Sprinkle the chopped almonds on top for a crunchy texture.
- Let the dish cool for a minute before serving.
- Serve the chicken breast along with brussels sprouts on a plate. Drizzle any remaining juices from the dish over the top for extra flavor.
Tips:
- Ensure the chicken breast is evenly sized to promote even cooking. If necessary, pound the chicken to an even thickness.
- Cut the Brussels sprouts in half or quarters to ensure they cook thoroughly and evenly in the microwave.
- Use a microwave-safe dish with a lid or cover it with microwave-safe plastic wrap to keep the moisture in and cook the chicken and Brussels sprouts evenly.
- Stirring halfway through cooking can help distribute the lemon juice, cheese, and almonds more evenly.
- If you prefer a bit more browning or crispiness for your chicken and Brussels sprouts, you can finish them off under the broiler for a couple of minutes after microwaving.
This simple yet flavorful recipe for Microwaved Parmesan Lemon Chicken and Brussels Sprouts brings out the best in each ingredient. The tanginess of lemon and the umami of parmesan complement the tender chicken and crunchy Brussels sprouts perfectly, creating a balanced dish that's sure to become a household favorite. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 420 grams |
| Energy | |
| Calories 510kcal | 20% |
| Protein | |
| Protein 50g | 35% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 10g | 25% |
| Sugar 6g | 6% |
| Fat | |
| Fat 24g | 28% |
| Saturated 6g | 21% |
| Cholesterol 130mg | - |
| Vitamins | |
| Vitamin A 140ug | 16% |
| Choline 170mg | 31% |
| Vitamin B1 0.44mg | 37% |
| Vitamin B2 0.78mg | 60% |
| Vitamin B3 16mg | 101% |
| Vitamin B6 1.63mg | 96% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.70ug | 29% |
| Vitamin C 160mg | 179% |
| Vitamin E 8mg | 56% |
| Vitamin K 310ug | 260% |
| Minerals | |
| Calcium, Ca 400mg | 31% |
| Copper, Cu 0.44mg | 0% |
| Iron, Fe 4.04mg | 37% |
| Magnesium, Mg 160mg | 37% |
| Phosphorus, P 730mg | 58% |
| Potassium, K 1430mg | 42% |
| Selenium, Se 45ug | 85% |
| Sodium, Na 640mg | 43% |
| Zinc, Zn 3.70mg | 34% |
| Water | |
| Water 310g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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