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  • Chicken and Brussels Sprouts with Bacon and Potatoes
Chicken and Brussels Sprouts with Bacon and Potatoes

Chicken and Brussels Sprouts with Bacon and Potatoes

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Passion Fruit Margarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
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Prepration Time
  • 5 minutes
Total Time
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Prepration Time
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Total Time
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Strawberry Jargarita

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Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Prepration Time
  • 35–40 minutes
Total Time
  • 55 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 bone-in, skin-on chicken thighs (about 1.5 lbs / 680g)
  • 1 lb (450g) baby potatoes, halved (Yukon Gold, red, or fingerling)
  • 1 lb (450g) Brussels sprouts, trimmed and halved
  • 6 slices thick-cut bacon, chopped
Seasoning & Oil:
  • 3 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp dried thyme (or rosemary)
  • ½ tsp smoked paprika
  • ¾ tsp salt
  • ½ tsp black pepper
Optional Enhancements:
  • 1 shallot or small onion, sliced
  • 1 tbsp balsamic glaze or maple syrup (for drizzling before serving)
  • 2 tbsp grated Parmesan cheese
  • Fresh parsley, chopped (for garnish)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).
    • Line a large baking sheet with parchment paper or foil for easy cleanup.

  2. Cook the Bacon:

    • In a skillet over medium heat, cook chopped bacon until crispy (6–8 minutes).
    • Remove with a slotted spoon and set aside on a paper towel. Reserve 1 tbsp of bacon fat (optional, for extra flavor).

  3. Prepare the Vegetables:

    • In a large bowl, toss potatoes and Brussels sprouts with olive oil (and reserved bacon fat, if using), garlic powder, thyme, paprika, salt, and pepper.

  4. Arrange on Pan:

    • Spread potatoes and Brussels sprouts evenly on the baking sheet.
    • Nestle chicken thighs into the vegetables, skin-side up.

  5. Roast:

    • Bake for 35–40 minutes, until:
      • Chicken reaches 175°F (80°C) internally.
      • Skin is golden and crispy.
      • Potatoes are tender when pierced with a fork.
      • Brussels sprouts are caramelized and slightly crisp.

  6. Finish & Serve:

    • Remove from oven.
    • Sprinkle with crispy bacon.
    • Drizzle with balsamic glaze or a touch of maple syrup for sweetness (optional).
    • Add Parmesan or fresh parsley for extra flavor.
    • Serve hot as a complete meal.

Pros:

  1. High in Protein (35g): Supports muscle health and satiety — great for active individuals and seniors.
  2. Rich in Fiber (6g) & Vitamin C (122%): Brussels sprouts are a powerhouse veggie for immunity and digestion.
  3. One-Pan Meal: Minimal cleanup — perfect for busy weeknights.
  4. Flavorful & Comforting: Crispy bacon, golden chicken, and caramelized sprouts create deep, savory flavor.
  5. Meal-Prep Friendly: Stores well in the fridge for 3–4 days — reheat in oven or air fryer.

Cons:

  1. High in Sodium (720mg): From bacon and seasoning — may not suit low-sodium diets.
  2. Moderate Saturated Fat (9g): From chicken skin and bacon — best enjoyed in moderation.
  3. Calorie-Dense (540): May not fit strict weight-loss plans without portion control.
  4. Contains Processed Meat: Bacon is a cured, high-sodium meat linked to health risks with frequent consumption.
  5. May Cause Gas/Bloating: Brussels sprouts contain raffinose, a complex sugar that can cause digestive discomfort in some.

Suitability for Aged People (65+ years)

✅ Generally Suitable With Minor Adjustments:

  • High-Quality Protein (35g): Helps prevent sarcopenia (muscle loss).
  • Fiber-Rich (6g): Supports digestive health, which often declines with age.
  • Soft Texture When Roasted: Brussels sprouts and potatoes become tender and easy to chew.

🔹 Recommendations for Seniors:

  • Use boneless chicken thighs for easier eating.
  • Remove skin or blot excess fat to reduce saturated fat.
  • Use low-sodium bacon or turkey bacon to lower salt.
  • Cut Brussels sprouts into smaller pieces to aid digestion.
  • Serve in moderate portions with a side of applesauce or yogurt to soothe digestion.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Hypertension (High BP)
High sodium (720mg) from bacon and seasoning.
Use low-sodium bacon, reduce salt, skip added seasoning.
Heart Disease
Saturated fat and cholesterol from skin and bacon.
Use skinless chicken, turkey bacon, and less oil.
Diabetes
Moderate carbs; potatoes are starchy.
Use sweet potatoes or reduce potato portion; pair with non-starchy veggies.
Kidney Disease
High potassium (1,150mg), phosphorus, and protein.
Avoid or consult a renal dietitian.
GERD / Acid Reflux
Fatty meat and bacon may trigger symptoms.
Remove skin, use leaner cuts, and serve smaller portions.
Digestive Sensitivity
Brussels sprouts may cause gas or bloating.
Replace with green beans or zucchini.
Gout
Organ meats and red meat (in bacon) can trigger flare-ups.
Replace bacon with mushrooms or omit.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
540
Total Fat
32g
41%
Saturated Fat
9g
45%
Trans Fat
0.3g
Cholesterol
145mg
48%
Sodium
720mg
31%
Total Carbohydrate
31g
11%
Dietary Fiber
6g
21%
Total Sugars
5g
Protein
35g
70%
Vitamin A
1,300 IU
26%
Vitamin C
110mg
122%
Calcium
80mg
6%
Iron
3.8mg
21%
Potassium
1,150mg
25%