Carb-Wise: French Accent Rosemary-Lemon Chicken Breasts
with Charred Brussels Sprouts
Cooking time
20 minutes
Servings
2/4
Calories
580 /serving
Rosemary and lemon are power players. So when it comes to creating a compelling yet carb-savvy evening meal, you want them both on your team. Taste what the fresh evergreen herb, a little citrus juice and cream can do for seared chicken breasts. Pull crinkly roasted Brussels sprouts out of the oven just in time to meet their maker.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 400g Brussels sprouts
- 1 Bunch of rosemary
- 3 Garlic cloves
- 1 Lemon
- 12g Chicken demi-glace
- 60ml Heavy cream
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Sulphites
You will need:
Large pan
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Grater
Total Fat
35 g
Saturated Fat
16 g
Sodium
1000 mg
Total Carb
24 g
Sugars
5 g
Protein
47 g
Fibre
9 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Pick the rosemary leaves off the stems; roughly chop the leaves. Grate the garlic. Halve the lemon; juice ½ and quarter the remaining ½.
Roast the Brussels sprouts
On a lined sheet pan, toss the Brussels sprouts with a generous drizzle of oil, ⅓ of the spices and S&P. Arrange, cut-sides down, and roast, 12 to 14 min., until golden brown and tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with 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. on one side, until partially cooked. Flip and add ⅓ of the rosemary. Cook, partially covered, 6 to 8 min., 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.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium. Add the garlic and remaining rosemary. Sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the demi-glace, cream, lemon juice (start with ½) and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 1 to 2 min., until slightly thickened. Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the Brussels sprouts and chicken between your plates. Spoon the sauce over the chicken. Garnish with the lemon wedges. Bon appétit!
Adopt Richard
$5 from every puppet sold will go to Second Harvest, an organization that connects surplus food with charities.
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
