Nick’s Pick | Calorie-Wise: Dill-Caper Chicken
with Roasted Cauliflower, String Beans & Walnuts
Cooking time
20 minutes
Servings
2/4
Calories
360 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Let’s not dilly-dally on being diet-conscious—when it comes to body-smart meals, we like big flave and a calorie save! Fronds of fresh dill are the inspiration for this delicious supper. Sear chicken breasts, and then use the browned bits in the pan to swirl up a sauce with demi-glace, briny capers and chopped dill. Serve it over the chicken, along with cauliflower and string beans pulled hot from the oven. Sprinkle on toasted walnuts for a rich finish.
We will send you:
- 2 Chicken breasts
- 200g String beans
- 200g Cauliflower florets
- 1 Bunch of dill
- 10g Capers
- 25g Chopped walnuts
- 30ml Vegetable demi-glace
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion, garlic, kosher salt)
Contains: Walnuts
You will need:
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
13 g
Saturated Fat
2 g
Sodium
350 mg
Total Carb
17 g
Sugars
6 g
Protein
46 g
Fibre
6 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Remove the stem ends of the string beans. On a lined sheet pan, toss the cauliflower (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, 9 to 10 min., until partially cooked. Remove from the oven, stir and add the string beans, a drizzle of oil and S&P; toss well. Roast, 5 to 8 min., until the vegetables are lightly browned and tender.
Toast the walnuts
Meanwhile, heat a medium, dry pan on medium. Add the walnuts and toast, stirring frequently, 2 to 3 min., until lightly browned and fragrant. Transfer to a bowl and reserve the pan.
Cook the chicken
Pat the chicken dry with paper towel; season with the remaining spices and S&P. In the reserved 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.
Make the sauce
Pick the dill fronds off the stems; roughly chop the fronds. Heat the reserved pan on medium-high. Add the demi-glace and ⅓ cup water (double for 4 portions). Cook, scraping up any browned bits, 1 to 2 min., until combined. Add the capers and ½ the dill. Reduce the heat to low and simmer, stirring frequently, 1 to 2 min., until slightly thickened; season with S&P.
Finish & serve
To the pan of vegetables, add ½ the remaining dill; toss well. Divide the chicken (slice beforehand if desired) and vegetables between your plates. Spoon the sauce over the chicken. Garnish with the walnuts and remaining dill. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
