chicken with brussels sprouts and mustard sauce



2 tablespoons olive oil, divided

4 (6-ounce) skinless, boneless chicken breast halves

3/8 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

3/4 cup fat-free, lower-sodium chicken broth, divided

1/4 cup unfiltered apple cider

2 tablespoons whole-grain dijon mustard

2 tablespoons butter, divided

1 tablespoon chopped fresh flat-leaf parsley

12 ounces brussels sprouts, trimmed and halved

make ranch crispy fried chicken for dinner



  1. preheat oven to 450°.
  2. heat a large ovenproof skillet over high heat. add 1 tablespoon oil. sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. cook 3 minutes or until browned. turn chicken; place pan in oven. bake at 450° for 9 minutes or until done. remove chicken from pan; keep warm. heat pan over medium-high heat. add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. reduce heat to medium-low; simmer 4 minutes or until thickened. whisk in mustard, 1 tablespoon butter, and parsley.
  3. heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. add brussels sprouts; sauté 2 minutes or until lightly browned. add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. serve sprouts with chicken and sauce.

fennel and spinach salad with shrimp and balsamic vinaigrette -recipe



3 slices center-cut bacon

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

see a hawaiian sweet & sour sausage recipe



  1. cook bacon in a skillet over medium heat until crisp. remove bacon from pan, reserving drippings, and crumble. add the shrimp to pan, and cook 2 minutes, turning once.
  2. combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. combine the remaining ingredients in a small bowl, stirring with a whisk. add the shrimp and balsamic mixture to spinach mixture; toss well.

recipe from

nutty warm brussels sprouts salad – recipe


yield: 6 servings (serving size: 3/4 cup)



1 1/2 teaspoons extra-virgin olive oil, divided

1 garlic clove, minced

1/3 cup fresh breadcrumbs

3/4 pound brussels sprouts, trimmed and halved (about 8 cups)

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 1/2 tablespoons finely chopped walnuts, toasted

1/2 ounce shaved asiago cheese


  1. heat 1 teaspoon oil in a large nonstick skillet over medium heat. add garlic; cook 1 minute or just until golden, stirring constantly. add breadcrumbs; cook 1 minute or until lightly browned, stirring constantly. transfer garlic mixture to a small bowl.
  2. pulse a (1 1/2-ounce) slice of bread in the food processor to make 1/3 cup fresh breadcrumbs.
  3. separate leaves from brussels sprouts; quarter cores. heat remaining 1/2 teaspoon oil over medium heat. add leaves and cores to pan; cook 8 minutes or just until leaves wilt and cores are crisp-tender, stirring frequently. remove from heat; toss with breadcrumb mixture, salt, and pepper. top with walnuts and cheese.


mediterranean stuffed chicken breasts-recipe


yield: 8 servings (serving size: 1 stuffed chicken breast half)



the 5 ingredients

1 large red bell pepper

1/4 cup (1 ounce) crumbled feta cheese

2 tablespoons finely chopped pitted kalamata olives

1 tablespoon minced fresh basil

8 (6-ounce) skinless, boneless chicken breasts


directions: preheat broiler. cut bell pepper in half lengthwise; discard seeds and membranes. place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. broil 15 minutes or until blackened. place in a zip-top plastic bag; seal. let stand 15 minutes. peel and finely chop. prepare grill to medium-high heat. combine bell pepper, cheese, olives, and basil. cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick. sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper. place chicken on a grill rack coated with cooking spray. grill 6 minutes on each side or until done. remove from grill; cover loosely with foil, and let stand 10 minutes.

tuna scaloppine with onion, mint, and almond topping – recipe



4 servings (serving size: 2 fish slices and 2 tablespoons almond mixture)



1/4 cup finely chopped almonds

1/4 cup fresh tangerine juice

2 tablespoons finely chopped red onion

2 tablespoons finely chopped fresh mint

1 tablespoon extra-virgin olive oil

1/2 teaspoon finely chopped fennel seeds

1/2 teaspoon fine sea salt, divided

1/2 teaspoon freshly ground black pepper, divided

4 (6-ounce) sushi-grade shiro/magura yellowfin tuna steaks, each split in half horizontally

cooking spray


  1. combine first 6 ingredients in a small bowl; stir in 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. sprinkle fish evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. heat a large nonstick skillet over medium-high heat. coat pan with cooking spray. add 4 fish slices; cook 1 minute on each side or until desired degree of doneness. repeat procedure with remaining fish. serve with almond mixture.


recipe from