๐ฅ Asian Chicken With Brussels Sprouts ๐ฅฆ
What is it?
Asian Chicken With Brussels Sprouts is a delicious and flavorful dish that combines tender, marinated chicken with crispy Brussels sprouts, all coated in a savory Asian-inspired sauce. The dish features a delightful mix of textures and flavors, making it a favorite for those who enjoy a fusion of Asian cuisine with a touch of Western influence.
History:
The history of this specific dish isn’t well-documented, but it reflects the culinary fusion and experimentation that has become increasingly popular in contemporary cooking. It draws inspiration from traditional Asian stir-fries, combining them with Brussels sprouts, a vegetable commonly associated with Western cuisine.
Components:
- Chicken: You can use boneless, skinless chicken breasts or thighs. They are typically marinated in a mix of soy sauce, ginger, garlic, and sometimes a touch of honey for sweetness.
- Brussels Sprouts: Fresh Brussels sprouts are trimmed, halved, and then stir-fried until they become tender and slightly crispy.
- Asian Sauce: The sauce is a crucial element and usually includes ingredients like soy sauce, sesame oil, ginger, garlic, and sometimes hoisin sauce or oyster sauce for added depth of flavor.
- Optional Ingredients: You can also add other vegetables like bell peppers, carrots, or snap peas for extra color and variety.
Steps to Prepare:
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Marinate the Chicken: In a bowl, combine soy sauce, minced ginger, minced garlic, and honey (optional). Marinate the chicken in this mixture for at least 15-30 minutes to allow the flavors to infuse.
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Prepare the Brussels Sprouts: Trim the ends of the Brussels sprouts, halve them, and remove any outer leaves that may be damaged. Heat a skillet or wok with oil and stir-fry the Brussels sprouts until they become tender and slightly browned. Set them aside.
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Cook the Chicken: In the same pan, add a bit more oil if needed, and cook the marinated chicken until it’s fully cooked through. This usually takes about 5-7 minutes, depending on the thickness of the chicken.
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Prepare the Sauce: While the chicken is cooking, mix together the ingredients for the Asian sauce – soy sauce, sesame oil, ginger, and garlic.
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Combine and Simmer: Once the chicken is cooked, add the cooked Brussels sprouts back into the pan and pour the sauce over the chicken and vegetables. Let it simmer for a few minutes to allow the flavors to meld.
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Serve: Serve your Asian Chicken With Brussels Sprouts over rice or noodles. You can garnish with sesame seeds, chopped green onions, and a sprinkle of red pepper flakes for a touch of heat.
Time Needed:
- Marinating the chicken: 15-30 minutes
- Preparing and cooking: 25-30 minutes
In total, you can expect to spend approximately 45-60 minutes to prepare this delicious Asian Chicken With Brussels Sprouts. Enjoy this delightful dish that combines the best of Asian and Western culinary traditions! ๐๐ฅฆ๐
๐ฅ Nutrition Facts and Health Information for Asian Chicken With Brussels Sprouts ๐ฅข
Nutrition Facts (Approximate Values)
Note: Nutritional values can vary based on specific ingredients and portion sizes.
- Serving Size: 1 portion of Asian Chicken With Brussels Sprouts
- Calories: Approximately 350-400 calories per serving, but this can vary depending on factors like portion size and ingredient choices.
Chicken:
- Protein: Chicken is a good source of lean protein, providing about 25-30 grams of protein per serving.
- Fat: A serving typically contains around 5-10 grams of fat, depending on the cut of chicken and cooking method.
- Vitamins and Minerals: Chicken provides essential nutrients such as B vitamins (niacin, B6, and B12), phosphorus, and selenium.
Brussels Sprouts:
- Fiber: Brussels sprouts are high in dietary fiber, offering approximately 4-5 grams per serving.
- Vitamins and Minerals: They are rich in vitamin C, vitamin K, and contain smaller amounts of vitamins A and B vitamins. They are also a good source of folate.
Asian Sauce:
- Calories: The sauce typically adds an additional 50-100 calories to the dish, primarily from the soy sauce and any added sugars.
- Sodium: Soy sauce can be high in sodium, so it’s essential to monitor your intake if you’re watching your sodium levels.
- Healthy Fats: Sesame oil in the sauce adds heart-healthy monounsaturated fats.
Health Information:
- Protein: Chicken provides essential amino acids needed for muscle maintenance and growth.
- Fiber: Brussels sprouts are an excellent source of fiber, which aids in digestion and can help you feel full and satisfied.
- Vitamins: Both chicken and Brussels sprouts are rich in vitamins and minerals that support overall health, including immune function and bone health.
- Antioxidants: Brussels sprouts contain antioxidants, such as vitamin C and vitamin A, which help protect your cells from damage.
It’s worth noting that the overall healthiness of your Asian Chicken With Brussels Sprouts will depend on how it’s prepared and the specific ingredients used. For a healthier version, consider using skinless chicken and reducing the amount of added sugars and sodium in the sauce. Additionally, you can increase the vegetable-to-chicken ratio to boost fiber and nutrients. This dish can be part of a balanced diet when prepared with attention to these factors. ๐ฝ๐ฅฆ๐
