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Roasted Brussels Sprouts, Potatoes, and Chicken

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Roasted Brussels Sprouts, Potatoes, and Chicken
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  • Makes: 4 Servings
  • Prep Time: 60 minutes

A versatile fall baked dish, our tasty version features potatoes and Brussels sprouts, but other fall vegetables, such as parsnips, carrots, and cabbage could be substituted.

Ingredients

  • 3 cup brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)
  • 4 small red potatoes (cut into chunks)
  • 1/2 cup chopped onion
  • 2 clove garlic (minced)
  • 2 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup non-fat ricotta cheese (or cottage cheese)
  • 1/4 cup Part-skim mozzarella cheese (shredded)
  • 2 tablespoon non-fat milk
  • 1 pound boneless chicken breast (4 portions)

Directions

  1. Preheat oven to 325 degrees Fahrenheit.
  2. In a 2 quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion, and garlic with 1 T olive oil, salt, and pepper.
  3. In a small bowl, mix cheese with milk.
  4. Coat chicken breasts with remaining olive oil.
  5. Nest among vegetables in baking dish.
  6. Top with cheese mix.
  7. Cover with foil and bake for 40-45 minutes or until chicken is done.

Notes

Serve with 8oz non-fat milk and orange slices.

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Calories 400
Total Fat 12 g
Saturated Fat 3 g
Cholesterol 75 mg
Sodium 370 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 35 g
Vitamin D 0 mcg
Calcium 207 mg
Iron 3 mg
Potassium 1318 mg
N/A - data is not available
Nutrients Amount
Calories 400
Total Fat 12 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 17 mg
Cholesterol 75 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars 0 g
Protein 35 g
Minerals
Calcium 207 mg
Potassium 1318 mg
Sodium 370 mg
Copper 340 mcg
Iron 3 mg
Magnesium 83 mg
Phosphorus 396 mg
Selenium 41 mcg
Vitamins
Vitamin A 59 mcg RAE
Vitamin B6 1 mg
Vitamin B12 1 mcg
Vitamin C 82 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 157 mcg
Folate 85 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 13 mg
Choline 115 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
2 1/4 cups
Protein Foods
2 1/2 ounces
Dairy
1/2 cups