Smoked Paprika Chicken and Brussels Sprouts
- 4 garlic cloves (or 1 tsp garlic powder)
- 1 Tablespoon fresh rosemary (or 1 tsp dried rosemary)
- 2 Tablespoons smoked paprika
- ½ teaspoon pink Himalayan or sea salt
- ⅛ teaspoon cayenne pepper
- 1 Tablespoon raw local honey (optional)
- 3 Tablespoons extra virgin olive oil
Brussels Sprout Mixture:
- 1 lb Brussels sprouts, trimmed & large sprouts cut in half
- Bulb of garlic, skin removed from cloves (4 cloves reserved for paste)
- ½ cup shallot or onion, roughly chopped
- 1 Tablespoon honey
- 1 Tablespoon extra virgin olive oil
- ⅛ – ¼ teaspoon pink Himalayan or sea salt
- ⅛ teaspoon cayenne pepper
- 2 lb boneless, skinless chicken thighs or breasts
- Preheat oven to 450F.
- Make your paste by adding garlic, rosemary, salt, and cayenne pepper to a mortar. Smash and grind up into a paste. Add in paprika and grind some more. Last, add in honey and olive oil and stir together. (If you don’t have a mortar & pestle, mince your garlic cloves and rosemary and mix together with remaining paste ingredients in a small bowl.)
- Brush a baking sheet with 1 tablespoon of olive oil.
- Place chicken thighs onto baking sheet and brush or spoon paste over top and bottom of chicken. (If using large chicken breasts, cut in half before covering in paste.) Set chicken aside.
- In a large bowl, add Brussels sprouts, shallot/onion, garlic cloves, honey, olive oil, salt, and cayenne pepper and toss to coat.
- Pour Brussels sprout mixture onto the baking sheet in a single layer, placing any cut Brussels sprouts cut side down. Bake for 25-30 minutes with rack in the middle of the oven. If you’d like to brown veggies and chicken more, you can move oven rack up higher for last 5 minutes of baking time.
- Once the chicken is cooked through and Brussels sprouts are lightly browned, remove pan from the oven, serve and enjoy!
Serves 5. Per Serving:
Calories: 217 |
Total Fat: 12 g |
Total Carbohydrate: 23 g |
Dietary Fiber: 2 g |
Protein: 7 g
Brussels sprouts have antioxidant, antimicrobial, anti-inflammatory, immune-boosting, anti-aging, neuroprotective, and anti-diabetic properties. They are also abundant in quercetin, glutathione, beta carotene, indoles, vitamin C, lutein, and the metabolic substance DIM, which is a natural aromatase inhibitor.
Cayenne pepper is a good source of beta carotene and antioxidants that support the immune system. The key compound in cayenne called capsaicin is also cardioprotective, anti-inflammatory, helps prevent kidney stones and speed up metabolism and has beneficial effects on the GI system.
There are over 300 varieties of garlic grown around the world. It is considered both a vegetable and an herb and is clinically proven to support the immune system.
Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Poultry Safety Tips:
- Raw chicken should NOT be rinsed before cooking.
- Wash hands well before & after handling raw poultry.
- Use separate cooking tools for raw & cooked foods.
- Cooked poultry should reach an internal temp of 165F.
Raw honey is a good source of many vitamins and is rich in antioxidants. Its antioxidant and anti-bacterial properties can help improve overall immune function.
Rosemary protects the liver from the toxic effects of chemicals, lowers cortisol levels, and is cytotoxic to many cancer cell lines.
Shallots/onion: While from the same family, shallots have a milder taste and smell than onions and are often eaten raw due to their delicate flavor. Shallots have twice the protein and almost twice the natural sugar and carbs of onion.
Smoked paprika also goes by the name Spanish paprika, sweet paprika, smoked pimenton, or just pimenton. It’s made from peppers that are smoked before crushing and has a rich, smoky flavor.