Pan-Seared Chicken Thighs with Roasted Brussels Sprouts
Juicy pan-seared chicken thighs paired with crispy roasted Brussels sprouts, a simple and satisfying diabetic-friendly dinner.
Nutrition per serving
Ingredients
- 8 boneless, skinless chicken thighs
- 1.5 lbs Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and black pepper to taste
Portion guidance
Serve two chicken thighs with half of the Brussels sprouts.
Step-by-step method
- 1
Preheat oven to 400°F (200°C).
- 2
Toss Brussels sprouts with 1 tbsp olive oil, garlic powder, onion powder, salt, and pepper. Spread on a baking sheet.
- 3
Roast Brussels sprouts for 20-25 minutes, or until tender and crispy, flipping halfway through.
- 4
While sprouts are roasting, pat chicken thighs dry. Season with salt and pepper.
- 5
Heat remaining 1 tbsp olive oil in a large skillet over medium-high heat.
- 6
Sear chicken thighs for 5-7 minutes per side, or until cooked through and golden brown.
- 7
Serve seared chicken thighs alongside roasted Brussels sprouts.
Smart substitutions
Swap
Chicken thighs
Chicken breast (adjust cook time)
Swap
Brussels sprouts
Broccoli or green beans
Storage & reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days.
This recipe is for inspiration only and is not medical advice. Carbohydrate and nutrition values are estimates. Speak with a qualified healthcare professional or registered dietitian about your personal blood sugar and dietary needs.
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