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!

  • 16 Feb 2025
  • Cook time 7 min
  • Prep time 10 min
  • 1 Servings
  • 6 Ingredients

Microwaved parmesan lemon chicken and brussels sprouts

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:

1 chicken breasts
140g
2 cups brussels sprouts
180g
2 tbsp lemon juice
30g
1 oz grated parmesan cheese
27g
1/4 cup almonds
24g
1 tbsp chicken broth
16g

Instructions:

1. Preparation:
- 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.
3. Seasoning:
- 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.
4. Microwaving:
- 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).
5. Adding Toppings:
- 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.
6. Serving:
- 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 Size420 grams
Energy
Calories 510kcal25%
Protein
Protein 50g35%
Carbohydrates
Carbohydrates 27g8%
Fiber 10g25%
Sugar 6g6%
Fat
Fat 24g28%
Saturated 6g21%
Cholesterol 130mg-
Vitamins
Vitamin A 140ug16%
Choline 170mg31%
Vitamin B1 0.44mg37%
Vitamin B2 0.78mg60%
Vitamin B3 16mg101%
Vitamin B6 1.63mg96%
Vitamin B9 140ug35%
Vitamin B12 0.70ug29%
Vitamin C 160mg179%
Vitamin E 8mg56%
Vitamin K 310ug260%
Minerals
Calcium, Ca 400mg31%
Copper, Cu 0.44mg48%
Iron, Fe 4.04mg37%
Magnesium, Mg 160mg37%
Phosphorus, P 730mg58%
Potassium, K 1430mg42%
Selenium, Se 45ug85%
Sodium, Na 640mg43%
Zinc, Zn 3.70mg34%
Water
Water 310g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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