Chix w/ Apple, Onion &Brussels Sprouts

I invited a good friend over to cook dinner the other night and using mostly what we found already in the kitchen we were able to put together this great & simple recipe!... Why is it so healthy? Here's a quick over view

Brussels Sprouts- See below recipe for health benefits of this amazing cruciferous veggie!

Apples- Granny Smith apples are packed with anti-oxidants (disease fighting compounds). They are rich in flavonols which can help reduce your risk of pancreatic cancer. Even better apples are packed with fiber (both soluble & insoluble)! This helps keep your digestive system regular and who doesn't love that. Foods high in fiber also help fill you up faster in fewer calories.

Red Onion- Onions belong to the Allium family. They are sulfur-rich and therefore aid in liver detoxification. The liver is one of my favorite organs just given it's hugely important function of processing and eliminating toxins. Eating sulfur rich foods (onions, garlic, cabbage, daikon radish...) helps the liver perform its job more efficiently. Between the fiber in apples & sulfur-rich benefits of Onions this recipe can definitely help your body function maximally :)

Chix w/ Apple, Onion, & Brussels Sprouts:

Olive Oil
1 tbsp chopped garlic, divided
1 tbsp fresh chopped ginger, divided
1 granny smith apple (Jullienned)
1/2 red onion (Julienned)
1/2 cup thinly sliced b. sprouts
2 chicken breasts

Season chicken breasts w/ salt & pepper. Take 1/2 tbsp garlic & 1/2 tbsp ginger and rub evenly into chicken breasts. Cover w/ plastic wrap and let sit in fridge for 20-30 mins

Place brussels sprouts in sauce pan, cover with water and bring to a boil. Cook until water evaporates & sprouts are soft. On another burner heat approximately 2 tbsp olive oil in a non-stick skillet. Add 1/2 tbsp garlic & saute 1 minute. Add 1/2 tbsp ginger and saute another minute. Add red onions and saute until soft. Add apples & cook another 10 minutes (Until apples soften). Combine Apple/Onion mixture with cooked brussels sprouts and place to the side.

Take chicken out of fridge. Add 2 more tbsp olive oil to saute pan and bring to med heat. Add chicken breast and cook thoroughly.

Plate chicken w/ Apple, Onion, Sprouts mixture and whatever grain you'd like to pair with (Recommend brown rice or quinoa) and ENJOY!

Kate's Spiced Brussels Sprouts

2 1/2 cups Brussels Sprouts (washed, stems removed, & Chopped)

1 tbsp olive oil

1/2 cup water

1/4 tsp Cinnamon

1/8 tsp ground cloves

pinch allspice

Salt & Pepper to taste

1 slice cooked bacon

1) Coat large saute pan in olive oil

2) Bring stovetop to medium heat, add chopped sprouts and saute 1 min

3) Add in water, and spices through salt & pepper and stir with spoon

4) Let cook for approx 12 mins or until water has evaporated, stirring occasionally

5) Crumble strip of bacon and sprinkle into saute pan

6) Continue cooking until sprouts are tender when pierced when cooked

Serve!

Because of their high protein content, this can even serve as a meal when paired with a whole grain!

Low-Cal Delicious Brussels Sprouts!

My Favorite ingredient of the moment is Brussels Sprouts!

This delicious veggie (a member of the cruciferous family- cabbage, kale, broccoli...) is known for it's high protein content (2 g per 1/2 cup steamed) as well as it's cancer-fighting qualities such as high fiber content which helps with elimination and therefore may help prevent colon cancer.

If that's not enough to convince you to try out this delicious vegetable then consider this: 1/2 cup steamed Brussels Sprouts is only 30 calories! And as a cruciferous veggie, Brussels Sprouts aid in liver detoxification, therefore helping to eliminate free-radicals from your body!

Give my Spiced Brussels Sprouts Recipe or my Chicken & Brussels Sprouts Recipe a try and you'll see how helping your body stay healthy can be so fun!!