Mediterranean Creamy Garlic Chicken & Brussels Sprouts Plate
This Mediterranean Creamy Garlic Chicken & Brussels Sprouts Plate brings together tender, golden-seared chicken, roasted Brussels sprouts, and a luscious, herb-infused garlic cream sauce. Inspired by the bold yet wholesome flavors of the Mediterranean, this dish balances richness and freshness in every bite. It’s ideal for a comforting dinner that’s both nutritious and satisfying—served over couscous, rice, or cauliflower mash.
Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the Chicken:
2 large boneless, skinless chicken breasts (or 4 small)
Salt and pepper to taste
1 teaspoon garlic powder
1 teaspoon dried oregano
1 tablespoon olive oil
For the Brussels Sprouts:
3 cups Brussels sprouts, halved
1 tablespoon olive oil
Salt and pepper to taste
For the Creamy Garlic Sauce:
1 tablespoon olive oil or butter
4 garlic cloves, minced
1/2 cup chicken broth
1/2 cup heavy cream (or Greek yogurt for a lighter option)
1/2 teaspoon dried thyme
1/2 teaspoon lemon zest
Juice of half a lemon
1/4 cup grated Parmesan cheese
Fresh parsley, chopped (for garnish)
Instructions:
Prep the Brussels Sprouts:
Preheat oven to 400°F (200°C).
Toss Brussels sprouts with olive oil, salt, and pepper.
Spread on a baking sheet in a single layer and roast for 20–25 minutes, flipping halfway through, until crispy and golden.
Cook the Chicken:
Season chicken breasts with salt, pepper, garlic powder, and oregano.
In a large skillet over medium heat, heat 1 tablespoon olive oil.
Sear chicken for 5–6 minutes per side, or until golden brown and cooked through (internal temp: 165°F/75°C).
Transfer to a plate and let rest.
Make the Creamy Garlic Sauce:
In the same skillet, reduce heat to medium-low and add 1 tablespoon oil or butter.
Sauté minced garlic for 1 minute until fragrant.
Add chicken broth and scrape up any browned bits from the pan.
Stir in cream (or Greek yogurt), thyme, lemon zest, and lemon juice.
Simmer for 3–4 minutes until slightly thickened.
Stir in Parmesan cheese and adjust seasoning with salt and pepper.
Assemble the Plate:
Slice chicken and arrange on plates alongside roasted Brussels sprouts.
Spoon creamy garlic sauce over the chicken.
Garnish with fresh parsley and a wedge of lemon if desired.
Tips
Even Searing: Pound chicken breasts to even thickness for uniform cooking and better searing.
Roasting Tip: For crispier Brussels sprouts, place them cut-side down on the baking tray and avoid overcrowding.
Sauce Thickness: If the sauce is too thin, simmer a few more minutes or add a teaspoon of cornstarch mixed with a tablespoon of water.
Zesty Boost: Add a splash of white wine to the sauce for extra depth and a touch of acidity.
Meal Prep Friendly: This dish stores well in the fridge for up to 3 days—keep the sauce separate for best texture when reheating.
Variations:
Protein Swap: Substitute chicken with shrimp, turkey cutlets, or tofu for a different twist.
Low-Dairy Option: Use coconut cream or blended cashews instead of heavy cream; nutritional yeast can replace Parmesan.
Add Veggies: Add sautéed spinach, sun-dried tomatoes, or roasted red peppers to the sauce for extra Mediterranean flavor and color.
Spice it Up: Add red pepper flakes or a touch of smoked paprika to the sauce for a subtle heat.
Serve Over: Try serving the dish over orzo, farro, quinoa, couscous, or even creamy polenta for a complete meal.
Q&A
Q: Can I use chicken thighs instead of breasts?
A: Absolutely! Boneless, skinless chicken thighs work great and stay juicy. Just adjust the cook time slightly—they may take 1–2 minutes longer per side.
Q: Can I make this dish dairy-free?
A: Yes! Use full-fat coconut milk or unsweetened almond cream in place of heavy cream, and skip the Parmesan or substitute with nutritional yeast.
Q: What if I don’t like Brussels sprouts?
A: You can easily substitute them with roasted broccoli, green beans, or sautéed zucchini.
Q: Can I make the sauce ahead of time?
A: Yes, you can make the sauce a day ahead and store it in the fridge. Reheat gently on the stove before serving.
Q: Is this dish keto or low-carb friendly?
A: Yes, it’s naturally low in carbs—just ensure your cream and broth are unsweetened/low-carb, and skip any added starches or grains on the side.
Nutrition Info (Per Serving, approx. based on 4 servings):
Calories: 410 kcal
Protein: 32 g
Fat: 26 g
Carbohydrates: 10 g
Fiber: 3 g
Sugar: 3 g
Sodium: 520 mg
Note: Values may vary based on ingredient brands and portion sizes.
Conclusion
This Mediterranean Creamy Garlic Chicken & Brussels Sprouts Plate is the perfect blend of comfort, nutrition, and bold flavor. The creamy garlic sauce ties everything together beautifully—rich but balanced with herbs, lemon, and roasted veggies. It’s a wholesome, easy-to-make dish that fits into weeknight dinners just as easily as a cozy weekend meal. With flexible variations and clean ingredients, this recipe is sure to become a favorite in your kitchen.