Day 2 of getting back on the bandwagon involved a very yummy salad. Ever since Husband discovered a love for Brussels sprouts last Thanksgiving via a Bobby Flay recipe that involved pancetta (what isn’t good with pancetta?), we usually have fresh or frozen Brussels Sprouts somewhere in our house. Additionally, I recently learned that beets are magnificent. The forces of beets and Brussels sprouts combined to make this healthy dish. For the ENTIRE meal, it is roughly 1,000 calories, including the optional dressing. Without the dressing, you’re looking at a much lower calorie count. Thus, on the high end, split between 2 people, this filling salad is only 500 calories per serving.
Chicken, Beet, and Brussels Sprout Salad
Serves 2-3 (depending on how hungry you are!)
2 boneless, skinless chicken breasts
3 medium-sized beets
1.5 cups sliced Brussels Sprouts (fresh or frozen)
4 cups chopped Romaine lettuce
1/4 cup Balsamic vinegar
1/4 Olive oil
salt, pepper, and red pepper flakes to taste
Dressing (Optional. The cooked off marinade and juices from beets and sprouts are pretty good.)
1 Tb lemon zest
juice from one lemon
3 Tb olive oil
1/2 tsp oregano
1/2 tsp garlic powder
salt and pepper to taste
- Either the night before or a couple of hours before you cook the chicken, pour the Balsamic vinegar, olive oil, salt, pepper and red pepper into a tightly sealing plastic bag. Marinate the chicken for at least one hour prior to cooking.
- While the chicken is marinading, preheat the oven to 425 and peel the beets. Place them on a cookie sheet that has been lined with aluminum foil. I highly recommend using aluminum foil as it will make clean up 1,000 times easier.
- Roast the beets for approximately 1 hour or until fork-tender.
- Meanwhile, you can slice the Brussels sprouts and prepare the optional dressing. The dressing is nice because it adds a little more acidity to the dish and brings out some nice flavors. To make the dressing, add the lemon zest and lemon to a small bowl. Whisk in the olive oil to emulsify. Add spices to taste.
- When the beets have 20-25 minutes remaining to cook, add the chicken and the Brussels sprouts to the pan. Poor the marinade over the meat and vegetables and add some more salt and pepper (to taste). Return the tray to the oven and continue roast for the remaining 20-25 minutes.
- After everything has finished, take the pan out of the oven and let the chicken rest for a tick as you chop up the beets and add them to a giant salad bowl filled with your Romaine lettuce. Chop the chicken into bite-sized pieces and throw them into the bowl as well. The tricky part comes next. Remove the aluminum foil from the cookie sheet and pour the contents (Brussels sprouts, remaining marinade, and beet juices) into the bowl. Toss and serve with the dressing on the side.
Voilà! If you add in everything while it’s warm, you get a nice contrast between the crisp lettuce leaves and the roasted vegetables. It is a lovely salad for dinner. If you want, you can add some goat cheese. This will up the calorie count, but it will also be awesome.