By Shannin Prather
October 2016 | 2016 Fall Newsletter
Finding healthy and delicious food options that are also affordable and easy to prepare can be a real challenge, especially during the holiday season.
Pan roasted brussels sprouts with chicken and bacon is a healthy, inexpensive, and delicious one-dish alternative to the usual American-style holiday meal. This dish is rich in vitamins C and A, calcium, iron, and protein.
Pan Roasted Brussels Sprouts with Chicken and Bacon
Serving Size:
2 cups (prepared) = 646 calories (107 cal/fat, 92 mg cholesterol, 291 mg sodium, 46 g carbohydrate, 12 g dietary fiber)
Cost:
About $8.60 (based on current Walmart store brand prices)
Time to cook:
10 minutes to prepare, 15 minutes to cook. Total: 25 minutes
Yield: 4 to 6 servings
Ingredients:
8 oz (1/2 lb.) packaged, precooked, shredded chicken ($3.00)
16 oz (1 lb.) bag brussels sprouts, halved lengthwise ($2.40)
1/2 lb low-sodium bacon ($2.50)
1 cup chopped onion ($0.49)
1 ½ tbsp olive oil ($0.14)
Optional: Add 1/2 cup of fresh cranberries into the pan with the onions. Substitute turkey for chicken. (Turkey will add calories, cholesterol, fat, and may be slightly more expensive.)
To Prepare:
1. Cook bacon in a large skillet over medium-high heat until crispy.
2. Remove the bacon to a paper towel-lined plate and let cool.
3. Carefully add the olive oil to the same pan with bacon fat and increase to high heat.
4. Add onions, brussels sprouts, and chicken to the pan and cook, stirring occasionally, until sprouts are golden brown, about 8 to 10 minutes.
5. While this is cooking, chop the cooked bacon into medium size pieces.
6. Stir in bacon pieces and cook for one more minute.
7. Turn off heat; add spices to taste, and serve immediately.
To complement this dish, serve with a side of mashed sweet potatoes ($3.83) and prepared biscuits ($1.47 per can) or cornbread ($0.68 per box)
Finding healthy and delicious food options that are also affordable and easy to prepare can be a real challenge, especially during the holiday season.
Pan roasted brussels sprouts with chicken and bacon is a healthy, inexpensive, and delicious one-dish alternative to the usual American-style holiday meal. This dish is rich in vitamins C and A, calcium, iron, and protein.
Pan Roasted Brussels Sprouts with Chicken and Bacon
Serving Size:
2 cups (prepared) = 646 calories (107 cal/fat, 92 mg cholesterol, 291 mg sodium, 46 g carbohydrate, 12 g dietary fiber)
Cost:
About $8.60 (based on current Walmart store brand prices)
Time to cook:
10 minutes to prepare, 15 minutes to cook. Total: 25 minutes
Yield: 4 to 6 servings
Ingredients:
8 oz (1/2 lb.) packaged, precooked, shredded chicken ($3.00)
16 oz (1 lb.) bag brussels sprouts, halved lengthwise ($2.40)
1/2 lb low-sodium bacon ($2.50)
1 cup chopped onion ($0.49)
1 ½ tbsp olive oil ($0.14)
Optional: Add 1/2 cup of fresh cranberries into the pan with the onions. Substitute turkey for chicken. (Turkey will add calories, cholesterol, fat, and may be slightly more expensive.)
To Prepare:
1. Cook bacon in a large skillet over medium-high heat until crispy.
2. Remove the bacon to a paper towel-lined plate and let cool.
3. Carefully add the olive oil to the same pan with bacon fat and increase to high heat.
4. Add onions, brussels sprouts, and chicken to the pan and cook, stirring occasionally, until sprouts are golden brown, about 8 to 10 minutes.
5. While this is cooking, chop the cooked bacon into medium size pieces.
6. Stir in bacon pieces and cook for one more minute.
7. Turn off heat; add spices to taste, and serve immediately.
To complement this dish, serve with a side of mashed sweet potatoes ($3.83) and prepared biscuits ($1.47 per can) or cornbread ($0.68 per box)