Protein Swap | Carb-Wise: Vietnamese-Style Chicken, Gai Lan & Carrots
with Fresh Mint & Lemongrass
Cooking time
25 minutes
Servings
2/4
Calories
490 /serving
Straight this way to wow! Vietnamese flavours pop and ping all over these plates thanks to some seriously punchy ingredients, from the perfume of minced lemongrass to the herby freshness of mint leaves. Seared chicken breasts are plump with juices under a fragrant sauce sparked with rice vinegar and mellowed with butter. Serve the poultry in slices in a carb-friendly setting of roasted veggies, featuring sesame-spiced carrots and lengths of garlicky gai lan.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Multicoloured Nantes carrots
- 225g Asian greens (yu choy or gai lan)
- 15ml Minced garlic
- 1 Bunch of mint
- 30ml Rice vinegar
- 15ml Minced lemongrass
- 30ml Vegetable demi-glace
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Milk, Sesame
You will need:
Large pan
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
23 g
Saturated Fat
6 g
Sodium
1440 mg
Total Carb
33 g
Sugars
15 g
Protein
42 g
Fibre
7 g
Preparation
Start the vegetables
Preheat the oven to 450°F. Quarter the carrots lengthwise. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, 9 to 11 min., until partially cooked.
Finish the vegetables
Meanwhile, remove the bottom inch of the gai lan stems; halve lengthwise, then crosswise. In a large bowl, combine the gai lan, ½ the garlic, a drizzle of oil and S&P. When the carrots are partially cooked, remove from the oven, flip and add the gai lan. Roast, stirring halfway, 7 to 9 min., until the vegetables are tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with the remaining spices. 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 browned and 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-high. Add the lemongrass and remaining garlic. Sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the demi-glace, vinegar (start with ⅔), ¼ cup water (double for 4 portions) and a pinch of salt. Cook, stirring frequently, 1 to 2 min., until slightly reduced; season with S&P. Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Finish & serve
Pick the mint leaves off the stems; roughly chop the leaves. Divide the vegetables and chicken between your plates. Spoon the sauce over the chicken. Garnish with the mint. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
