Baked Lemon Chicken & Brussel Sprouts

My fiance and I are on day two of South Beach Phase One, and it's going great!  Neither one of us have cheated, and it feels like we are eating all the time.  You've probably tried a similar diet where you eat small meals several times a day.  I've been snacking on peanuts, celery with peanut butter, hard boiled eggs, and just about any green veggie we have in the fridge.

Last night for dinner I made my Baked Lemon Chicken and Brussel Sprouts.  This dish really fills you up, and it's zippy because of the lemon.  Plus the brussels get browned and turn a little sweet by roasting them in a cast iron skillet.

If you're trying to lose a few holiday pounds, this recipe is a definite must!  It's always a go to for me!

For more recipes like my Facebook page=> DeAnna Lee

Baked Lemon Chicken & Brussel Sprouts

 

1 lb. chicken breasts

1 lb. brussel sprouts

3 garlic cloves

1/2 onion

1 lemon

1/2 cup chicken stock

1 tbs. olive oil

salt and pepper

 

1. Preheat the oven to 350 degrees.

2. Add the olive oil to a large cast iron skillet on medium-high heat.  Meanwhile salt and pepper each side of your chicken breasts.  When the pan starts to smoke, add the chicken. Leave it alone while it's in the pan. Let the first side brown 3- 4 minutes.  Flip once and continue to brown on the opposite side 3 minutes.  Remove the chicken from the pan. Lower the heat to medium.

3.  Add the onion, garlic, and brussel sprouts.  Let them saute 3 - 4 minutes.  You want to start seeing some good color on the brussels.  That's what makes them taste sweet! Continue to saute up to 5 more minutes stirring occasionally.

4.  Add the chicken stock and lemon.  Stir to combine.  Return the chicken to the pan and nestle each breast to where it is resting on the bottom of the pan.  Place pan in oven 10-15 minutes or until juices run clear and chicken is done.

Serve immediately!