When school is in session, easy dinners and quick breakfasts are essential for staying on a tight schedule and making school days easier. Easy meals are important because back-to-school time isn’t just tough for kids (booo school!), but for parents too.
Parents get caught up dealing with their children’s lives — from helping with homework to scheduling extracurricular activities – and may have little time, energy or attention to deal with dinner. Did I mention hours in gridlock traffic? So here’s a quick healthy 20-minute meal to help combat the time crunch of the new school year.
Ingredients
- 4 (4-ounce) chicken cutlets.
- 1/4 teaspoon kosher salt, divided to use during different stages of the recipe.
- 1/4 teaspoon freshly ground black pepper, divided.
- 2 teaspoons extra virgin olive oil, divided.
- 3 tablespoons rice wine vinegar, divided.
- 2 tablespoons pure maple syrup.
- 1 pound Brussels sprouts.
- 1/4 cup dried cranberries.
- 1 medium Granny Smith apple, cut into 1/8-inch-thick slices.
Directions
- Heat a large skillet over medium-high heat and boil 1 quart of water.
- Season chicken with a pinch teaspoon salt and pepper.
- Add 1 teaspoon oil to pan; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan.
- Add 2 tablespoons vinegar and syrup to pan; bring to a boil. Cook 1 minute or until reduced to 3 tablespoons.
- Return chicken to pan; heat through, turning to coat with glaze.
- Slice the Brussels sprouts into thin strips. Blanch in the boiling water for 20 seconds, then rinse with cold water. Place remaining 1 teaspoon oil, 1 tablespoon vinegar, and pinch of salt and pepper in a large bowl; stir.
- Add Brussels sprouts, cranberries, and apple; toss to combine. Serve with chicken.
Nutrition Facts
Calories: 382
Fat 8.7g (Saturated fat 1.4g, Monofat 5.4g, Polyfat 1.5g)
Protein 28.6g
Carbs 21.4g
Fiber 3.7g
Cholesterol 61 mg
Sodium 341 mg
About The Chef
Chef Richard Plasencia, executive chef at South Miami Hospital, joined Baptist Health South Florida in 2011 for the opening of West Kendall Baptist Hospital. He is an award-winning chef who is passionate about creating and sharing fresh local and seasonal recipes seasoned with flavor and good health. In addition to an interest in nutrition, Chef Richard has an extensive history in the hospitality industry. He served as Chef at Town Kitchen & Bar, Jake’s, the Hyatt Regency Coral Gables, the Shore Club, Por Fin, and the Conrad Hotel. He also was part of several teams that received the Mobile 4 and 5 star awards, as well as Cioppino being named to America’s Top 50 restaurants by Esquire Magazine 2005, during his time at the Ritz-Carlton Key Biscayne. Chef Richard Plasencia graduated from Johnson & Wales University with a Bachelor of Science in culinary arts.