Heat oil in a large deep oven proof skillet that has a tight fitting
lid. Brown chicken pieces in hot oil, turning to brown on all sides. Remove chicken from
skillet and set aside.
Preheat oven to 350°F (175°C).
Add the second Tbsp (15mL) of oil to the skillet and heat. Add garlic
and onion and cook for 5 minutes, until onions are limp.
Add rice to the skillet and cook, stirring for 2 minutes, until all the
rice kernels are coated with oil. Add cumin, pepper, and chicken broth, and stir to combine.
Add brussels sprouts and mix to distribute evenly.
Flatten the rice with the back of a large spoon and place chicken
pieces on top. Cover pan, and bake for 30 minutes, until chicken is cooked through.
Serve a mound of rice and brussels sprouts with a piece of chicken.
Nutrition facts
Serving Size 1 serving
Calories 408
Calories from Fat 83 (20%)
% Daily Value*
14%Total Fat 9g
8%Saturated
Fat 1.6g
Polyunsaturated Fat 1.3g
Monounsaturated Fat 5.9g
14%Cholesterol 41mg
85%Sodium 2028mg
25%Potassium 883mg
17%Total
Carbohydrate 52g
22%Dietary
Fiber 5.6g
Sugars 6g
Sugar Alcohols 0g
62%Protein 31g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
