Unfried Chicken with Roasted Brussels Sprouts
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Roasted brussels sprouts and baked buttermilk-soaked chicken from "Art Smith's Healthy Comfort: How America's Favorite Celebrity Chef Got It Together, Lost Weight, and Reclaimed His Health!" form a healthy meal.
Courtesy of HarperOne
1 cup buttermilk
1 tablespoon Louisiana Hot sauce or another hot sauce
4 skinless and boneless chicken breasts cut in half
1˝ cups multigrain or whole wheat panko bread crumbs
3 tablespoons grated parmesan cheese
2 teaspoons ground black pepper
1 teaspoon cayenne
1˝ teaspoons onion powder
1˝ teaspoons garlic powder
1 teaspoon paprika
16 brussels sprouts, cut in half
1˝ tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
1 lemon, quartered, for garnish
For the chicken: Heat oven to 400 degrees.
In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.
In a gallon-size plastic bag, combine the bread crumbs, parmesan, black pepper, cayenne, onion powder, garlic powder and paprika. Seal the bag and shake until well mixed.
Remove the chicken from the buttermilk and transfer directly to the bag with the breadcrumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate uncovered for 30 minutes.
Bake the chicken 20-25 minutes or until just cooked through.
For the brussels sprouts: Heat oven to 400 degrees.
Place brussels sprouts in a medium mixing bowl, toss with the olive oil and season with salt and pepper. Spread the brussels sprouts in a medium, ovenproof baking dish and roast 20 minutes or until caramelized and tender.
Divide chicken and brussels sprouts among four plates; squeeze lemon juice over the chicken.
Nutrition values per serving: 427 calories (25.3 percent from fat), 12 g fat (3 g saturated fat), 45 g carbohydrates, 9 g fiber, 40 g protein, 79 mg cholesterol, 349 mg sodium.
"Art Smith's Healthy Comfort: How America's Favorite Celebrity Chef Got It Together, Lost Weight, and Reclaimed His Health!" (2013 HarperOne)
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