Calorie-Wise: Orange-Basil Chicken Breasts
with Roasted Carrots & Kale Chips
Cooking time
20 minutes
Servings
2/4
Calories
640 /serving
The crowning glory of this calorie-conscious feast is the sunny, buttery pan sauce, made with juicy orange segments and fresh basil leaves swirled in demi-glace. Spoon it over tender slices of chicken breasts browned in the same pan. Fill out each cheerful portion with servings of sweet roasted carrots and oven-crisped kale chips, showered with a tangy spice blend that includes dried bell peppers, mustard and a soupçon of curry powder.
We will send you:
- 2 Chicken breasts
- 15ml Minced garlic
- 1 Orange
- 1 Bunch of basil
- 300g Carrots (orange or multicoloured)
- 100g Chopped kale
- 12g Chicken demi-glace
- 9g Ship to Shore spices (salt, garlic, curry powder, mustard, onion, red bell pepper, vinegar powder, green bell pepper, celery, basil, sunflower oil, parsley, chives)
Contains: Milk, Mustard
You will need:
Medium pan
2 Sheet pans
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
38 g
Saturated Fat
11 g
Sodium
1020 mg
Total Carb
33 g
Sugars
14 g
Protein
44 g
Fibre
7 g
Preparation
Roast the carrots
Preheat the oven to 450°F. Quarter the carrots lengthwise. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 15 to 18 min., until tender.
Make the kale chips
Meanwhile, on a second lined sheet pan, toss the kale with a drizzle of oil, ½ the remaining spices and S&P. Roast, stirring halfway, 8 to 10 min., until crispy and lightly browned.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with the remaining spices and S&P. In a medium pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Mise en place
Meanwhile, pick the basil leaves off the stems. Cut off the top and bottom of the orange so it sits flat on your cutting board; cut away the peel and white pith. Cut between the membranes to separate the segments. In a small bowl, squeeze the juice from the remaining membranes and add the segments.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add 2 basil leaves (tear before adding), ¼ cup water (double both for 4 portions), the orange segments and juice, and the demi-glace. Cook, scraping up any browned bits, 2 to 3 min., until slightly reduced. Add 2 tbsp butter (double for 4 portions) and S&P; stir well.
Plate your dish
Divide the carrots and kale chips between your plates. Top with the chicken and sauce. Garnish with the remaining basil (tear before adding). Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
