Low Carb Roasted Lemon Pepper Chicken and Brussels Sprouts Recipe

Gluten Free
Lunch
Main Dishes
Paleo
Quick Easy
4.5/5
(8 reviews)
Low Carb Roasted Lemon Pepper Chicken and Brussels Sprouts
Zylo Recipes

Description

This recipe brings together the humble Brussels sprout and succulent chicken in a symphony of flavors and textures, perfect for a satisfying weeknight meal. The Brussels sprouts, halved to maximize their surface area, are the stars of the show. They're expertly seared, flat-side down, in a hot pan until they achieve a deep, caramelized brown.

This searing process transforms their sometimes-bitter edge into a sweet, nutty delight, creating a beautiful contrast of textures – tender on the inside, delightfully crispy on the outside. Meanwhile, boneless, skinless chicken breasts are transformed with a generous seasoning of zesty lemon pepper. The bright citrus notes of the lemon beautifully complement the earthy sprouts, while the pepper adds a subtle warmth and depth.

These seasoned breasts are then pan-seared to a gorgeous golden brown, locking in their juices and creating a flavorful crust that’s simply irresistible. The magic happens when the seared chicken joins the Brussels sprouts in the same pan. This allows all the flavors to meld and mingle, creating a cohesive and harmonious dish.

The pan is then transferred to the oven, where the gentle heat finishes the cooking process, ensuring that the chicken is cooked through and the Brussels sprouts are perfectly tender-crisp. The beauty of this recipe lies in its simplicity and the way it elevates everyday ingredients. The searing technique adds depth of flavor and visual appeal, while the oven roasting ensures even cooking and maximum tenderness.

The result is a balanced and flavorful dish that’s both healthy and satisfying. The combination of the caramelized Brussels sprouts, the zesty lemon pepper chicken, and the gentle roasting process creates a culinary experience that’s far greater than the sum of its parts. It's a dish that's sure to become a weeknight staple, offering a delicious and wholesome meal with minimal effort.

Preparation Time

Prep Time
20 min
Cook Time
25 min
Total Time
45 min

Nutrition Information

Per 1 servings (10 oz) serving
C
Calories
550 Kcal

C
Carbs
10 g
Fi
Fiber
5 g
Sugar
5 g

P
Protein
60 g

C
Fats
30 g
Saturated Fats 5 g
Unsaturated Fats 20 g

Cholestrol 150 mg
Sodium 600 mg
Potassium 800 mg
AI logo Zylo AI

Your Personal
Nutrition
Guide

Avatar 1 Avatar 2 Avatar 3 Avatar 4
More than 230K
downloads
4.9/5 out of 3k reviews
Live ! Download now on Android !

Ingredients

    1.
    Brussels Sprouts, Raw
    Brussels Sprouts, Raw
    1 pound
    2.
    Extra Virgin Olive Oil
    Extra Virgin Olive Oil
    2 tablespoon
    3.
    Coarse Kosher Salt by Morton
    Coarse Kosher Salt by Morton
    ¼ tsp
    4.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    1-½ pound
    5.
    Lemon Pepper Seasoning
    Lemon Pepper Seasoning
    1 teaspoon
    6.
    Extra Virgin Olive Oil
    Extra Virgin Olive Oil
    2 tablespoon

Instructions

    1.
    Preheat an oven to 400 F. Slice Brussels sprouts in half. Slice chicken breasts in half to make two long flat pieces (like cutting a piece of bread in half for a sandwich). Season chicken breasts with lemon pepper on both sides.
    2.
    Heat a cast iron skillet over medium-high heat until very hot. Add 2 tbsp olive oil. Add Brussels sprouts flat sides down. Cook until browned, about 3-4 minutes turning heat down to medium. Remove veggies to a plate.
    3.
    Add 2 tbsp more oil to cast iron and place chicken in a pan.
    4.
    Do not touch the chicken as it is getting a sear or it will break the sear. Allow the chicken to cook like this for several minutes until browned, then flip them.
    5.
    Move chicken to the side of the pan. Add the Brussels sprouts to the other side. Place cast iron in the oven until chicken is cooked through and reaches 165 F internal temperature about 10-12 minutes. Serve immediately.