POP Nutrition | Caramelized Onions, Brussels Sprouts and Chicken Saute

Hi guys, IMG_1591

I only used Brussels sprouts in the past when roasting them with vegetable but today I dared to step out and and made this wonderful vitamin packed Caramelized Onions, Brussels Sprouts with Chicken Saute. I also added some avocado and its creaminess in contrast with sprout crunchiness really made this dish perfect. By the way an added bonus – Brussel sprouts lower cholesterol and are high in cancer-protective substances plus Vitamin C, folate and load of fiber.

Moreover, you know how chicken breast is really dry, well this time you do not have to choke and drink a bit of water while eating it. I like dark chicken meat and the breast well, the chicken only has two thighs unfortunately so I am usually left with white meat and have to get creative. I usually get two rotisserie chickens on the weekend to make sure I always have healthy protein options but this time I think I am just about to done with it but I had an idea. I ground the meat up and added it into the saute – tasty and high-protein while making the meal complete and well rounded for optimal lean muscle growth.


  • 1 lb. Brussels sprouts
  • 1 large red onion
  • 1 tbsp. sesame oil
  • 2 tbsp. balsamic vinegar
  • 2 cups cooked ground chicken breast
  • 1 avocado

Free2BFit Marinade:

  • 5 basil leaves
  • 1/4 sesame oil
  • 1/4 blackberry vinegar or you can use white wine
  • 1 tsp. fresh minced garlic or you can use garlic granules
  • 1 tsp. dried onion flakes
  • juice of 1 lemon

Cooking steps:

  1. Free2BFit Marinade: In a bowl mix oil, vinegar, garlic, onion flakes, lemon juice and chopped basil.
  2. Chop sprouts and mix with Free2BFit Marinade. Let the sprouts absorb the flavors and soften a bit.
  3. Meanwhile, add sesame oil to the pan then fold in chopped onions. Let them, simmer on low for about 5 min.
  4. Add balsamic vinegar and let the onion caramelize for about another 5 min. Stir them periodically so they do not burn.
  5. Add marinated sprouts and ground chicken.
  6. Cook on low heat stirring occasionally for about 10 min. When ready add chopped avocado for a great source of healthy fat.
  7. Enjoy!

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Esse Libere Fitness – Free2BFit