Pan-roasted grapefruit chicken with thyme jus
3
Points®
Total time: 55 min • Prep: 30 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
The chicken's marinade, featuring grapefruit juice, Dijon mustard, honey, and fresh thyme, becomes the base for a delicious sauce. Roasting the Brussels sprouts and carrots takes just 10 minutes, and in the meantime, you can give the marinated chicken a pan-quick sear for perfect browning before arranging over the vegetables and topping with lots of kale. Everything then goes back into the oven and is ready in just 10 minutes. And yes, you can reuse chicken marinade as long as you boil it off for a couple of minutes to kill any bacteria. After the marinade is reduced and safe to use, stir in fresh diced grapefruit right before serving for even more citrusy sweetness.
Ingredients
Pink grapefruit juice
8 fl oz, from 1 large Ruby Red or other pink grapefruit
Grapefruit
1 large, Ruby Red variety (for chopping - you need 2 grapefruits total for this recipe)
Dijon mustard
2 Tbsp
Honey
1 Tbsp
Fresh thyme
1 Tbsp, leaves
Uncooked boneless skinless chicken breast
1¼ pound(s), four 5 oz pieces
Brussels sprouts
2 cup(s), halved (about 7 1/2 oz)
Carrots
2 medium, peeled, thickly sliced
Olive oil
1 Tbsp
Kosher salt
½ tsp, or to taste
Black pepper
¼ tsp, or to taste
Kale
2 cup(s), chopped
Shallot
2 large, thinly sliced
Plain fat free Greek yogurt
½ cup(s)
Instructions
1
Stir together grapefruit juice, mustard, honey, and thyme in a large rimmed, glass dish. Arrange chicken in a single layer; turn to coat, and set aside for 30 minutes. Peel and dice grapefruit; set aside.
2
Preheat oven to 400°F.
3
In a medium baking dish, toss together Brussels sprouts, carrots, oil, salt, and pepper; roast 10 minutes.
4
While vegetables begin to roast, sear chicken. Heat a large sauté pan over medium-high heat. Remove chicken from marinade (reserve marinade), and sear chicken, top side down, 1-2 minutes. Flip and cook 1 minute more (do in two batches if necessary). Remove from heat.
5
Remove roasting pan from oven; stir vegetables and top with kale. Arrange chicken over vegetables; roast until chicken is cooked through (should be an internal temperature of 165°F), about 10-12 minutes.
6
Reheat sauté pan to high heat; add shallots and sauté for 30 seconds. Add reserved marinade; boil 1-2 minutes (to kill bacteria). Reduce heat to medium and cook, stirring occasionally, until sauce is reduced by half, about 2 minutes. Remove from heat; whisk in yogurt. Fold in diced grapefruit and season to taste (optional); serve over chicken and vegetables.
7
Serving size: 4 oz chicken, 1/2 c vegetables and 3 ½ Tbsp sauce
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