One-Pan Balsamic Chicken & Brussels Sprouts

Name: One-Pan Balsamic Chicken & Brussels Sprouts
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 500 g Chicken thighs; 400 g Brussels sprouts; 3 tbsp Balsamic vinegar; 2 tbsp Olive oil; 1 tsp Honey; 2 Garlic cloves

40 minGluten-freeLess inflammationMuscle preservationLuteal phaseOne-pan

Servings:

Ingredients

—Boneless chicken thighs — 500 g
—Brussels sprouts — 400 g
—Balsamic vinegar — 3 tbsp
—Olive oil — 2 tbsp
—Honey — 1 tsp
—Garlic cloves — 2

Allergens

Contains sulphites

Method

01Preheat the oven to 200°C.
02Halve the Brussels sprouts and arrange on a tray with the chicken.
03Mix the vinegar, oil, honey and garlic — pour over everything.
04Roast for 25–30 minutes, stirring halfway through.
05Serve drizzled with the remaining sauce from the tray.

Why this works

Brussels sprouts are a cruciferous vegetable containing glucosinolates, compounds studied in relation to estrogen metabolism, though the evidence is still preliminary. Balsamic vinegar caramelizes during roasting, adding flavour without extra sugar. Chicken adds complete protein that supports muscle maintenance.

Sources

Altered estrogen metabolism and mammary carcinogenesis following indole-3-carbinol treatment — Nutrition and Cancer, 1991 Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Nutrition (per serving)

350

kcal

32g

protein

16g

fat

18g

carbs

3.8g

fiber

Always check product labels for allergens.