Baked Chicken Thighs with Roasted Brussels Sprouts and Brown Rice

Ingredients

• chicken thighs (skinless) 6 oz
• Brussels sprouts 1.5 cups
• brown rice (cooked) 3/4 cup
• olive oil 1 tbsp
• garlic powder 1/2 tsp

Method

1. Preheat oven and prepare baking tray. Preheat your oven to 400°F (200°C). Line a baking tray with aluminum foil or parchment paper for easy cleanup.
   Tip: Preheating ensures even cooking and crispy edges on the chicken and Brussels sprouts.
2. Prepare Brussels sprouts. Wash the Brussels sprouts thoroughly under cold water. Trim the stem ends and remove any yellow or damaged outer leaves. Cut each Brussels sprout in half lengthwise for faster roasting.
   Tip: Halving the sprouts helps them roast evenly and develop a nice caramelized flavor.
3. Season Brussels sprouts. Place the halved Brussels sprouts in a bowl. Add half the olive oil (0.5 tbsp) and 1/4 tsp garlic powder. Toss well to coat evenly.
   Tip: Coating with oil helps the sprouts roast to a crisp texture.
4. Season chicken thighs. Pat the chicken thighs dry with paper towels. In a separate bowl, drizzle the remaining 0.5 tbsp olive oil and sprinkle the remaining 1/4 tsp garlic powder. Toss to coat the chicken evenly.
   Tip: Drying the chicken helps the oil and seasoning stick better.
5. Arrange and roast. Place the seasoned Brussels sprouts on one side of the baking tray in a single layer. Arrange the chicken thighs on the other side, ensuring they are not touching each other for even cooking. Place the tray in the preheated oven.
   Tip: Leaving space between pieces promotes better roasting and browning.
6. Bake until cooked. Bake for 35-40 minutes, turning the Brussels sprouts halfway through to ensure even roasting. Check the chicken for doneness by cutting into the thickest part to ensure juices run clear or use a meat thermometer (internal temperature should reach 165°F or 74°C).
   Tip: If the Brussels sprouts brown too quickly, cover loosely with foil.
7. Heat brown rice. While the chicken and Brussels sprouts are baking, warm the cooked brown rice in a microwave-safe bowl covered with a damp paper towel or in a saucepan over low heat, stirring occasionally until heated through.
   Tip: Adding a splash of water when reheating rice helps keep it moist.
8. Plate and serve. Divide the baked chicken thighs, roasted Brussels sprouts, and warm brown rice evenly onto two plates. Serve immediately while hot.
   Tip: Garnish with fresh herbs or a squeeze of lemon for extra brightness if desired.

Pro tips

• Use a meat thermometer to ensure chicken is safely cooked without drying out.
• Cut Brussels sprouts uniformly for even roasting and consistent texture.