Page 16
November 18, 2015
F OOD
Chicken with Brussels Sprouts and Mustard Sauce
A zesty mustard sauce dresses chicken breasts and sautéed Brussels sprouts. Serves 4.
Ingredients:
Preparation:
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2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider
2 tablespoons whole-grain Dijon mustard
2 tablespoons butter, divided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved
1. Preheat oven to 450°.
2. Heat a large ovenproof skillet over high
heat. Add 1 tablespoon oil. Sprinkle chicken
with 1/4 teaspoon salt and pepper; add to pan.
Cook 3 minutes or until browned. Turn chick-
en; place pan in oven. Bake at 450° for 9 min-
utes or until done. Remove chicken from pan;
keep warm. Heat pan over medium-high heat.
Add 1/2 cup broth and cider; bring to a boil,
scraping pan to loosen browned bits. Reduce
heat to medium-low; simmer 4 minutes or until thickened. Whisk in
mustard, 1 tablespoon butter, and parsley.
3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large
nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2
minutes or until lightly browned.
4. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and
cook 4 minutes or until crisp-tender.
5. Serve sprouts with chicken and sauce.
Butter-Pecan Mashed Sweet Potatoes
A great side for a fall meal, makes about four servings.
Ingredients:
• 4 sweet potatoes
(about 2 pounds)
• 1 1/2 tablespoons
butter
• 2 tablespoons
almond milk
• 1/4 teaspoon salt
• 1/4 cup chopped
pecans, toasted
Preparation:
1. Pierce each potato with a fork 3 to 4 times on each side. Wrap each
potato in a damp paper towel. Microwave at HIGH 8 minutes, turning
after 4 minutes. Cool slightly. Cut potatoes in half; scoop pulp into
a bowl. Mash pulp.
2. Heat butter in a small saucepan over medium heat; cook 3 minutes
or until browned. Stir butter, milk, and salt into potato pulp. Top with
pecans.
Variation 1: Maple Bacon Price per serving: $0.85 Prepare master rec-
ipe through step 1. Stir in 1 tablespoon softened butter, 2 tablespoons
fat-free milk, and 4 teaspoons maple syrup. Top mashed sweet potato
mixture with 1 1/4 ounces cooked and crumbled bacon (about 3 slic-
es). Serves 4 (serving size: 1/2 cup) Calories 268; Fat 6.6g (sat 3.1g);
Sodium 351mg
Variation 2: Chipotle-Lime Price per serving: $1.08 Prepare master
recipe through step 1. Stir in 1 tablespoon brown sugar, 2 tablespoons
fat-free milk, 1 tablespoon fresh lime juice, 1 1/2 teaspoons finely
chopped chipotle chile in adobo sauce, 1/2 teaspoon adobo sauce, and
1/8 teaspoon salt. Serves 4 (serving size: 1/2 cup) Calories 193; Fat 0g
(sat 0g); Sodium 227mg
Variation 3: Parmesan-Sage Price per serving: $1.05 Prepare master
recipe through step 1. Stir in 1 tablespoon softened butter, 2 tablespoons
fat-free milk, 1/2 teaspoon chopped fresh sage, 1 ounce freshly grated
Parmesan cheese (about 1/4 cup), and 1/8 teaspoon salt. Serves 4 (serv-
ing size: 1/2 cup) Calories 233; Fat 4.9g (sat 3.1g); Sodium 328mg