Chicken with light romesco, roasted Brussels sprouts, and warm chickpea spinach salad
🩺 Diabetic-Friendly
Intermediate

Chicken with light romesco, roasted Brussels sprouts, and warm chickpea spinach salad

An original main dish for the Diabetic-Friendly category: juicy seared chicken breast served with a light bread-free romesco sauce, roasted Brussels sprouts, and a warm chickpea and fresh spinach salad with lemon. Bold flavor, balanced texture, and a practical preparation for a complete meal.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeDairy-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 600 g skinless chicken breast (cut en 4 porciones)
  • 500 g Brussels sprouts (cut por the mitad)
  • 240 g cooked chickpeas (escurridos)
  • 80 g fresh spinach (lavada)
  • 150 g roasted red pepper (pelado and escurrido)
  • 35 g almonds (tostadas, for the sauce)
  • 2 cloves garlic (1 for the sauce and 1 for the verduras)
  • 15 ml red wine vinegar (for the sauce)
  • 30 ml lemon juice (freshly squeezed)
  • 45 ml olive oil (divided entre sauce, asado and cocción)
  • 4 g smoked paprika (divided)
  • 2 g ground cumin (for the garbanzos)
  • 1 g dried oregano (for the chicken)
  • 5 g Dijon mustard (for sazonar the chicken)
  • 6 g salt (or to taste)
  • 2 g black pepper (freshly ground)
  • 30 ml water (for aligerar the sauce)

Nutrition facts

per serving

412 kcal
Calories
40 g
Protein
18 g
Carbs
19 g
Fat
6 g
Fiber
12 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Tree NutsMustardSulfites

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. Place the Brussels sprouts on a sheet pan and toss with 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1 minced garlic clove. Roast for 22 to 25 minutes, turning halfway through, until golden and tender.

  2. 2

    2. While the sprouts roast, make the light romesco sauce. In a blender or food processor, combine the roasted red pepper, toasted almonds, 1 garlic clove, red wine vinegar, 1 tablespoon olive oil, 1 teaspoon smoked paprika, water, and a pinch of salt and pepper. Blend until thick but smooth.

  3. 3

    3. Pat the chicken breasts dry with paper towels. Rub them with Dijon mustard and season with dried oregano, 1/2 teaspoon smoked paprika, 1/4 teaspoon salt, and a little black pepper.

  4. 4

    4. Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Sear the chicken for 3 to 4 minutes per side. Reduce the heat to medium and cook 4 to 6 minutes more, or until fully cooked and juicy. Remove and let rest for 5 minutes.

  5. 5

    5. In the same skillet, add the cooked chickpeas, ground cumin, 1 teaspoon lemon juice, a pinch of salt, and 2 tablespoons water. Cook for 2 to 3 minutes, stirring, until heated through and fragrant.

  6. 6

    6. Add the fresh spinach to the skillet with the chickpeas and toss for 30 to 60 seconds, just until slightly wilted. Turn off the heat and add the remaining lemon juice.

  7. 7

    7. Serve a bed of warm chickpea spinach salad on each plate. Add the roasted Brussels sprouts, place a portion of chicken on top, and finish with spoonfuls of the light romesco sauce.

Chef tips

For a looser sauce, add 1 extra tablespoon of water. If the chicken breasts are very thick, butterfly them for more even cooking.

Substitutions

You can replace the almonds with sunflower seeds if you want to avoid tree nuts; the flavor will be less toasty. Chickpeas can be replaced with cooked white beans in the same amount.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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