Grilled Chicken Thighs with Roasted Brussels Sprouts and Brown Rice

Ingredients

• skinless chicken thighs 5 oz
• Brussels sprouts 1 cup
• brown rice 0.5 cup
• olive oil 1 tbsp
• salt 0.5 tsp
• black pepper 0.25 tsp
• garlic powder 0.25 tsp
• lemon juice 1 tsp

Method

1. Prepare the Brussels sprouts. Preheat your oven to 425°F (220°C). Rinse the Brussels sprouts under cold water, trim the ends, and cut them in half. Place them on a baking sheet.
   Tip: Make sure the Brussels sprouts are dry before roasting to get a crispy texture.
2. Season and roast Brussels sprouts. Drizzle half of the olive oil (about 0.5 tbsp) over the Brussels sprouts. Sprinkle with 0.25 tsp salt and a pinch of black pepper. Toss them to coat evenly. Spread them out in a single layer on the baking sheet. Roast in the oven for 20-25 minutes, stirring halfway through, until they are golden brown and tender.
   Tip: Stirring halfway helps them cook evenly and develop a nice caramelized flavor.
3. Prepare the chicken thighs. While the Brussels sprouts roast, pat the chicken thighs dry with paper towels. Place them on a plate or shallow dish. Drizzle the remaining olive oil (0.5 tbsp) over the chicken. Sprinkle with 0.25 tsp salt, 0.25 tsp black pepper, and garlic powder if using. Rub the seasonings into the chicken to coat evenly.
   Tip: Drying the chicken helps the seasoning stick and promotes better browning when cooking.
4. Cook the chicken thighs. Heat a grill pan or skillet over medium-high heat. Once hot, place the chicken thighs on the pan. Cook for about 5-6 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink inside. Avoid moving the chicken too much to get nice grill marks.
   Tip: Use a meat thermometer to check doneness for safety and juiciness.
5. Warm the brown rice. If your brown rice is cold, warm it gently in the microwave or on the stovetop until heated through, about 2-3 minutes.
   Tip: Add a splash of water when reheating rice to keep it moist.
6. Assemble and serve. Place the cooked brown rice on your plate. Add the grilled chicken thighs and roasted Brussels sprouts on the side. Optionally, drizzle with a teaspoon of lemon juice for a fresh finish.
   Tip: Let the chicken rest for a couple of minutes before serving to keep it juicy.

Pro tips

• Trim and halve Brussels sprouts evenly to ensure uniform cooking.
• Use a meat thermometer to avoid under or overcooking chicken.
• Roast Brussels sprouts at high heat for best caramelization and flavor.