Carb-Wise: Seared Chicken Breasts
with Maple-Braised Cabbage & String Beans
Cooking time
25 minutes
Servings
2/4
Calories
480 /serving
Celebrate the coming of spring with a splash of maple syrup (we promise it’s coming… eventually!). The hit of natural sweetness plays off the tangy white vinegar in a buttery braise of shredded cabbage. Drape it over chicken breasts that are seared to sumptuousness under a sprinkling of zesty herbs. Enjoy this seasonal-minded meal with bright green string beans that are sautéed just enough to retain their crispness.
We will send you:
- 2 Chicken breasts
- 150g Shredded green cabbage
- 300g String beans
- 1 Shallot (or onion)
- 30ml White vinegar
- 12g Chicken demi-glace
- 15ml Maple syrup
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard
You will need:
Medium pan
Large pan
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Total Fat
23 g
Saturated Fat
2 g
Sodium
1010 mg
Total Carb
28 g
Sugars
16 g
Protein
44 g
Fibre
7 g
Preparation
Mise en place
Remove the stem ends of the string beans. Halve, peel and thinly slice the shallot.
Cook the chicken
Pat the chicken dry with paper towel; season with ½ the 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.
Cook the string beans
Meanwhile, in a large pan, heat a drizzle of oil on medium-high. Add the string beans and sauté, 2 to 3 min., until beginning to soften. Add 1 tbsp water (double for 4 portions) and S&P. Cook, partially covered, 1 to 2 min., until crisp-tender.
Braise the cabbage
In the reserved pan, heat 3 tbsp butter (double for 4 portions) on medium. Add the shallot and cabbage. Sauté, scraping up any browned bits, 6 to 8 min., until tender. Add the vinegar, maple syrup, demi-glace and 2 tbsp water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 2 to 3 min., until slightly reduced; season with the remaining spices and a pinch of salt.
Plate your dish
Divide the chicken (slice beforehand if desired) and string beans between your plates. Top the chicken with the cabbage. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
