Nick’s Pick | Keto: Creamy Chicken Masala
with Roasted Broccoli & Turnips
Cooking time
20 minutes
Servings
2/4
Calories
410 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Prepare for a smooth ride. Riched up with heavy cream, this sauce floats on your tongue, slowly releasing flavours of ginger, tomato and a top-shelf selection of Indian-themed spices. It makes a satiny soft cover for spiced chicken breasts, which you’ll pan-sear to peak tenderness. Keeping keto guidelines top of mind, there are no starchy sides on these plates. Instead, you’ll veg out with roasted broccoli and wedges of oven-gold turnips.
We will send you:
- 2 Chicken breasts
- 225g Turnips (or rutabaga)
- 20g Ginger
- 200g Broccoli florets
- 1 Lime
- 30ml Tomato paste
- 60ml Heavy cream
- 14g Tasty Tikka spices (paprika, sea salt, garlic purée, ginger purée, coriander, cumin, turmeric, black peppercorn, fennel, cinnamon, star anise)
Contains: Milk
You will need:
Medium pan
Peeler
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
16 g
Saturated Fat
8 g
Sodium
490 mg
Total Carb
26 g
Sugars
8 g
Protein
44 g
Fibre
9 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Peel and halve the turnips; cut into ¼ inch wedges. On a lined sheet pan, toss the broccoli (halve if large) and turnips with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 16 to 18 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 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.
Mise en place
Meanwhile, peel and mince the ginger. Quarter the lime.
Make the sauce & coat the chicken
In the reserved pan, heat a drizzle of oil on medium. Add the ginger and sauté, 30 sec. to 1 min., until fragrant. Add the tomato paste and remaining spices. Cook, stirring frequently, 1 to 2 min., until dark red. Add the cream and ½ cup water (double for 4 portions). Cook, scraping up any browned bits, 2 to 3 min., until slightly thickened. Return the chicken; toss well.
Plate your dish
Divide the vegetables and chicken (slice beforehand if desired) between your plates. Spoon the sauce over. Garnish with the lime wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
