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Roasted Chicken and Brussels Sprouts

Posted by memeinge
November 02, 2015
Featured in: Frugal Feasts, Dinner
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Roasted Chicken and Brussels Sprouts is an easy meal that can be made in the oven.

A nourishing, filling, and easy to prepare meal that won't break the budget

by:

Throwing everything into the oven to make dinner makes me happy. When it is also a budget friendly meal, I am even happier. Roasting a whole chicken and some veggies makes for a tasty dinner that doesn't require much work.

The second I see whole chickens on sale, I buy one. I may or may not have 3 whole chickens in my freezer at this moment. I may or may not have issues with how much I like whole chickens.

Roasted Chicken and Brussels Sprouts is an easy meal that can be made in the oven.

There are a few reasons why whole chickens are great:

  1. A freshly roasted chicken is delicious. Have you ever had perfectly crispy chicken skin? Tell me you didn't love it; I wouldn't believe you.
  2. You get lots of chicken from a whole chicken. One chicken gives you about 4 cups of shredded chicken.
  3. You can make your own chicken stock from the chicken bones, so you're not wasting anything!

Roasted Chicken and Brussels Sprouts is an easy meal that can be made in the oven.

Even if you don't get your chicken on sale, it's still a good deal. Then I grab whatever veggie is on sale. This week it happened to be brussels sprouts, and I would do it again even if the brussels sprouts weren't on sale. Gotta love roasted brussels sprouts. Roasting them brings out some of their sweetness.

Initially, I wanted to serve this with baked sweet potatoes, but I forgot to buy them. Instead I just served this with a whole grain roll. If you wanted to serve with sweet potatoes, just wrap them in foil and bake for about an hour. 

There you have it -- a nourishing, filling, and easy to prepare meal that won't break the budget. Oh and don't forget to save your chicken bones, so you can make chicken broth (more money saving whoop whoop). 

Roasted Chicken and Brussels Sprouts is an easy meal that can be made in the oven.

Roasted Chicken and Brussels Sprouts is an easy meal that can be made in the oven.

Roasted Chicken and Brussels Sprouts

Yield

Serves 6

Ingredients

  • 1 (3-4 pound) whole chicken
  • 2 TBSP olive oil
  • 1 onion, chopped
  • 1 lemon
  • 1 1/4 tsp salt
  • 3/4 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 2 pounds brussels sprouts

Directions

  1. Start by preheating the oven to 400°F and lining a rimmed baking sheet with foil {this is for easier clean-up; this step is optional}. Make sure that the oven racks are in the bottom third of the oven.
  2. Put about 2/3 of onion {about 1 cup} in a pile in the center of the baking sheet. Set aside the remaining onion (to go inside the cavity of the chicken).
  3. Open your chicken from the package and take out the insides; discard. Don’t bother washing the chicken. Pat the chicken really dry.
  4. Rub the very dry chicken with 2 teaspoons of oil, coating the entire chicken and under the skin.
  5. Then rub with salt and the spices, if using.
  6. Finish up the chicken by filling the chicken with lemon and some chopped onion. 
  7. Now transfer your well-seasoned and filled chicken to the baking sheet. Put in on top of the onion, breast side up. Set the timer for 60 minutes. 
  8. Meanwhile, chop your brussels sprouts and toss with remaining 4 teaspoons olive oil and 1/4 tsp salt. Put on a baking sheet. Add to the oven about 30 minutes into cooking the chicken. 
  9. Roast everything until the chicken is done (test with a meat thermometer until it registers as 165°F). Mine usually takes about 75 minutes. 

Click for nutritional information
Calories 477
Carbohydrates 31.2g
Fiber 12.8g
Sugar 7.5g
Fat 12.2g
Protein 68.3g
Sodium 1074mg
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memeinge

memeinge
Meme Inge is the author of the FRUGAL FEASTS Feature on HealthyAperture and is a registered dietitian/nutritionist living in sunny San Diego, CA. Growing up surrounded by a family of cooks, Meme has always been a lover of food. She started the blog Living Well Kitchen as an outlet for sharing her kitchen creations and nutrition knowledge with others. Living Well Kitchen is busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and any other ramblings she may have. Join her as she waxes poetic about fruits & veggies and tries to make southern staples just a little bit healthier
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