Balsamic Mustard Ground Chicken and Brussels Sprouts

Instructions

1. 1

   Use raw, pre-shaved Brussels sprouts and 97% lean ground chicken. Stir the balsamic vinegar, honey and whole-grain mustard together in a small bowl.

2. 2

   Put the uncooked long-grain white rice, 600 ml water and 0.25 tsp salt in a 2-litre saucepan. Bring to a boil over high heat, then cover and reduce the heat to low. Simmer gently for 18 minutes, until the water is absorbed. Remove from the heat and leave covered for 5 minutes.

3. 3

   While the rice cooks, heat 10 ml olive oil in a 30–32 cm deep nonstick skillet over medium-high heat. Add the shaved sprouts and cook for 7–8 minutes, tossing frequently, until tender-crisp with a few browned edges. Transfer to a bowl.

4. 4

   Add the remaining 5 ml olive oil and the ground chicken to the skillet. Cook over medium-high heat for 8–10 minutes, breaking the chicken into small pieces, until lightly browned and a food thermometer reads at least 74°C/165°F in several places.

5. 5

   Reduce the heat to medium and pour in the mustard mixture. Simmer for 2–3 minutes, stirring and scraping up the browned bits, until the sauce lightly coats the chicken.

6. 6

   Return the sprouts and any collected juices to the skillet. Add the remaining 0.5 tsp salt and the black pepper. Toss over medium heat for 2–3 minutes, until evenly glazed and the mixture reaches 74°C/165°F.

7. 7

   Fluff the rested rice with a fork. Divide it among four plates and spoon the chicken, sprouts and glaze over the top.