Chicken with Pumpkin and Brussels Sprouts

1. 1 Chicken breast filletpacote 800 g ≈ $7.36 160 g
2. 2 Pumpkin≈ $2.80 por kg 200 g
3. 3 Brussels sprouts (frozen)pacote 400 g ≈ $2.20 120 g
4. 4 Olive oil 8 ml
5. 5 Paprika 1 g
6. 6 Garlic≈ $10.00 por kg 3 g
7. 7 Salt 2 g
8. 8 Ground black pepper a gosto

Linhas cinza são itens de despensa: sal, óleo, especiarias. Não entram no preço por porção.

Método

1. Preparation: wash the pumpkin² and Brussels³ sprouts, cut the pumpkin into about 2 cm cubes, halve the Brussels sprouts, line a 30×40 cm sheet pan with parchment, and preheat the oven to 200°C.

2. Combine the vegetables: toss the pumpkin² and Brussels³ sprouts with oil, salt, and paprika; mix until every piece is lightly coated with fat and spices.

3. Prepare the chicken¹: rub the chicken with minced garlic⁶, salt and pepper to taste; place the chicken on top of the vegetables on the sheet pan.

4. Bake: place the sheet pan in the oven uncovered; bake on the upper rack at 200°C for 25 minutes, until a golden crust forms and the vegetables begin to brown.

5. Check doneness: ensure the chicken¹ reaches 74°C internal temperature; juices should be clear when pierced.

6. Serve: remove the sheet pan from the oven and let the dish rest for 5 minutes; serve directly on the pan or portion it; the dish pairs wonderfully with bread or a light green salad.

Resumo

• Marcado como P.P.: o planejador o escolhe com mais frequência para os objetivos “perder peso” e “comer bem”