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One-Skillet Meal for Back-to-School

September is here!

The lazy days of summer are winding down and busy schedules are back. Mealtimes often become a daunting task, but they don’t have to be! This one-skillet recipe is perfect for a busy weeknight. Each serving is packed with fiber, protein and vitamin C. Try this nutritious recipe for a simple meal with an easy cleanup!  

Brussels Sprouts with Riced Cauliflower and Chicken


Serves 4

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients:

  1. 1 rotisserie chicken

  2. 2 tablespoons extra-virgin olive oil

  3. ½ cup scallions, chopped

  4. ½ cup white onion, chopped

  5. 4-5 cloves garlic, minced

  6. 2 (16-ounce) bag riced cauliflower

  7. 2 cups brussels sprouts, halved or quartered

  8. 1 tablespoon soy sauce

  9. 1 tablespoon toasted sesame oil

  10. 3 cups brown rice, cooked (optional)

Directions:

  1. Cut meat from the chicken and dispose of the bones. Chop the chicken into cubes and set aside.

  2. Heat a cast-iron skillet (or large non-stick pan) to medium heat. Add 2 tablespoons of extra-virgin olive oil. Once the oil is hot, add chopped onions and cook for 4-5 minutes. Add garlic and cook until fragrant, roughly 1 minute.

  3. Add riced cauliflower and brussels sprouts and cook for 10 minutes. Stir in half of the scallions.

  4. Make a well in the center of the skillet and add cubed chicken. Warm the chicken for 5 to 10 minutes. Combine warm chicken into cauliflower mixture.

  5. Add soy sauce and sesame oil. Mix all ingredients together and cook for another 5 minutes.

  6. Top with fresh scallions and enjoy!

*For a heartier meal, serve with ¾ cup brown rice

Nutrition Facts Per Serving:

(With Rice)

Calories: 430

Total Fat: 15g

Total Carbohydrate: 50g

Dietary Fiber: 10g

Protein: 23g

(Without Rice)

Calories: 270

Total Fat: 14g

Total Carbohydrate: 16g

Dietary Fiber: 8g