Healthy Chicken Plate with Roasted Brussels Sprouts and Vegetable Rice

Day 18 of my 30 Days Healthy Cooking Series brings you a simple, high-protein dinner plate. This balanced meal features crispy roasted Brussels sprouts, flavorful Saturday chicken, and easy vegetable fried rice—perfect for clean eating and meal prep.

Steps

1. Boil Brussels sprouts for 5-6 minutes until slightly tender, then drain well
2. Toss Brussels sprouts with chili oil, salt, pepper, honey, and cornstarch until evenly coated
3. Air fry Brussels sprouts at 330°F for 20 minutes until crispy
4. In a bowl, combine chicken breasts with oil, ginger powder, garlic powder, onion powder, salt, chili flakes, and lemon juice, mixing well
5. Let chicken rest for 15-20 minutes
6. Heat a skillet and cook chicken covered for 5 minutes on one side
7. Flip chicken and cook on the other side until golden brown and fully cooked
8. Heat oil in a pan and sauté onions until lightly golden
9. Add frozen vegetables and cook for 1-2 minutes
10. Stir in chili oil and salt
11. Add cooked rice and mix everything well
12. Garnish rice with cilantro
13. Plate everything together, drizzle with honey, and sprinkle with spring onions

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