Carb-Wise: Chicken Breasts & Sun-Dried Tomato Sauce
with Quinoa & Roasted Brussels Sprouts
Cooking time
25 minutes
Servings
2/4
Calories
610 /serving
Stay light on carbs, load up on veggies and get your protein fix too! In lieu of a starchy grain, this recipe starts with a wonderfully fluffy layer of nutritious white quinoa (technically a pseudo grain). Bring in Brussels sprouts, oven-roasted to golden and tender, for a bite-worthy side. Lay down seared chicken breasts covered in a sauce of tangy sun-dried tomatoes with cherry tomatoes for bursting and leafy greens for wilting, lovingly smoothed with butter.
We will send you:
- 2 Chicken breasts
- 200g Brussels sprouts
- 120g Baby greens (baby spinach or kale)
- 140g Cherry tomatoes
- 2 Garlic cloves
- 30g Sliced sun-dried tomatoes
- 95g White quinoa
- 60ml Vegetable demi-glace
- 7.5g Olive Branch spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon powder, sunflower oil, black pepper)
Contains: Milk, Sulphites
You will need:
Medium pot
Large pan
Strainer
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
22 g
Saturated Fat
9 g
Sodium
1050 mg
Total Carb
57 g
Sugars
8 g
Protein
53 g
Fibre
12 g
Preparation
Cook the quinoa
Preheat the oven to 450°F. Using a strainer, rinse the quinoa. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 min., until tender. Fluff and keep warm.
Mise en place
Meanwhile, halve the Brussels sprouts lengthwise (quarter if large). Mince the garlic. Halve the cherry tomatoes.
Roast the Brussels sprouts
On a lined sheet pan, toss the Brussels sprouts with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the remaining spices and S&P. In a large 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 and let rest for 5 min. before slicing against the grain. Reserve the pan.
Make the sauce
In the same pan, heat 2 tbsp butter (double for 4 portions) on medium-high. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the demi-glace, cherry tomatoes, sun-dried tomatoes, ¼ cup water (double for 4 portions), the remaining spices and S&P. Cook, stirring frequently, 1 to 2 min., until heated through and combined. Add the spinach and cook, stirring frequently, 1 to 2 min., until wilted.
Plate your dish
Divide the quinoa between your plates. Top with the chicken and Brussels sprouts. Spoon the sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
