What’s for dinner? Chicken and Sprouts

This recipe is a fantastic, simple way to get your macros in and have a tasty meal. This meal calls for a marinade and I would recommend 2-4 hours. We’ve left the chicken in the marinade for up to 24 hours and it was tender and delicious.

Servings: 8

Calories: 205 kCals

Macros: per serving

Protein: 22g

Carbs 10g

Fat: 5 g


  • 2 lbs chicken Breast
  • 24 Oz Fresh Brussel Sprouts
  • 16 Oz bottle of Balsamic Vinaigrette
  • 2 Tbs Dijon Mustard
  • 2 Tbs Worcestershire Sauce
  • 1 Tbs Coconut Oil
  • 4 strips bacon
  • 2 tsp garlic salt
  • 2 cloves diced fresh garlic.


  1. Slice the chicken breast into strips and place in flat Tupperware.
  2. Tenderize the chicken by poking it a few times with a fork.
  3. Pour a 3rd of the bottle of Vinaigrette onto the chicken.
  4. Add the Dijon mustard and Worcestershire sauce to the bottle of remaining vinaigrette, shake well. Then add to the chicken breast until covered. Marinate for 2-4 hours
  5. Cut the brussel sprouts in half and place into gallon bag.
  6. Season the sprouts with the garlic salt
  7. Add 2-4 Tbs of the vinaigrette mixture to the bag of brussel sprouts, mix well. Let marinate for 2-4 hours.
  8. After you’re done marinating the chicken and brussel sprouts, heat a large pan on the stove.
  9. Cook the bacon strips until crispy, then remove and crumble
  10. Saute the diced garlic with the bacon grease until golden brown.
  11. Add the brussel sprouts to the pan and saute until they begin to soften to your liking, 2-4 min, add coconut oil as necessary.
  12. Once the brussel sprouts are ready add the bacon back to the pan and mix well.
  13. Set the bacon and brussel sprouts aside.
  14. To cook the chicken I would recommend a grill, but you can also cook it in the pan you used for the brussel sprouts.
  15. Grill the chicken until cooked throughout, I like to cut it open and see how the middle looks. Throw away the used marinade.
  16. Serve the chicken with the brussel sprouts and bacon.
  17. Enjoy.

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2 Comments Add yours

  1. PTcontender says:

    Yummm can’t wait to try this on the bf and introduce him & Brussel sprouts lol. Thx! –jess

    Liked by 1 person

  2. Thank you, we really enjoy this one because it’s simple and has a lot of protein.


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