19 October, 2016
Brussels sprouts bake with chicken and walnuts
Brussels sprouts bake with chicken and walnuts, a delicious dish for the whole family. Perfect winter treat!
Brussels sprouts are very popular in the UK, many people will say that the Christmas menu would not be complete without them. They are a great accompaniment to any roast and can be enjoyed on their own or in stir fries or baked with other ingredients. Brussels sprouts are the mini version of cabbages, have a lovely green colour and a bitter-sweet nutty flavour, being at their best in the winter months. Although you can find frozen ones as well, the fresh Brussels sprouts taste a lot better. Unlike other vegetables, they are quite inexpensive and are easily available in any supermarket.
I was not a big fan of Brussels sprouts, as I was a bit put off by their bitter taste, but, as with many other foods, I got to appreciate them in time.The Christmas meal can be quite heavy and some healthy vegetables would be just right. They are rich in valuable nutrients and an excellent source of a whole range of vitamins, including vitamin C and K.
I went to the supermarket the other day and I could hardly find any Brussels sprouts, that goes to show how loved they are around this time of the year, most people putting them on top of their shopping list. I decided to make this delicious bake and the result exceeded my expectations, it was absolutely yummy.
Brussels sprouts bake with chicken and walnuts, a delightful meal that is healthy and so easy to make.
- 300 g Brussels sprouts
- 1 chicken breast
- 1/2 cup walnuts
- 25 g parmesan cheese
- 25 g Cheddar cheese
- 1 cup semi-skimmed milk (250 ml)
- a knob of butter
- 1/2 tsp dijon mustard
- 1 tsp plain flour
- 1 tbsp paprika
- 1 tsp vegetable oil
- 1/4 tsp salt
- 1/4 tsp black pepper
Preheat the oven to 200 degrees C.
Cut the chicken into big strips, place it in a bag, the add paprika, salt and pepper and close the bag. Shake it so that the chicken can be coated evenly.
Add 1 tsp of vegetable oil to a grill pan and cook the chicken until brown.
Bring 1 litre of salty water to the boil and boil the Brussels sprouts for 15 minutes or until they are tender.
Drain the water and place them in an ovenproof dish.
Add the cooked chicken and grate some parmesan and cheddar cheese on top.
Chop the walnuts and scatter them over.
In a pan, melt a knob of butter and add the plain flour, mixing well until you get a thick paste.
Add the milk and stir continuously until the sauce thickens.
Add the dijon mustard and pour the mixture over the sprouts, walnuts and chicken.
Grate some more cheese on top.
Season well with black pepper and bake in the oven for 15 minutes until the cheese has melted.