Protein Swap | Keto: Creamy French-Style Chicken Thigh Skillet
with Kale, Goat Cheese & Sunflower Seed Salad
Cooking time
20 minutes
Servings
2/4
Calories
740 /serving
Bring a French accent to l’hiver. There’s a certain je ne sais quoi to these keto plates, sprinkled with all sorts of treats—and no sorts of carbs! The hearty white balsamic-dressed side salad shines with crumbles of goat cheese and crunchy sunflower seeds, tossed with gently softened leaves of kale. Pair it with roasted carrots and the pièce de résistance: succulent chicken thighs bathed in a sauce of cream, demi-glace and wilted kale.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 300g Nantes carrots
- 15ml Minced garlic
- 120g Chopped kale
- 30ml White balsamic vinegar
- 25g Sunflower seeds
- 30ml Vegetable demi-glace
- 60ml Heavy cream
- 30g Goat cheese
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion, garlic, kosher salt)
Contains: Milk, Sulphites
You will need:
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
51 g
Saturated Fat
14 g
Sodium
470 mg
Total Carb
30 g
Sugars
10 g
Protein
44 g
Fibre
8 g
Preparation
Roast the carrots
Preheat the oven to 450°F. Halve the carrots lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 18 to 22 min., until tender.
Start the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the remaining spices. In a large pan, heat a drizzle of oil on medium-high. Add the chicken and cook, partially covered, 2 to 3 min. per side, until partially cooked and beginning to brown. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & finish the chicken
In the same pan, heat a drizzle of oil on medium-high. Add the garlic and sauté, 1 to 2 min., until fragrant. Add the cream, demi-glace, ½ the vinegar, ½ cup water (double for 4 portions) and the remaining spices; bring to a boil. Reduce the heat to simmer and return the chicken. Cook, partially covered, 4 to 6 min., until the sauce has slightly thickened and the chicken* is cooked through. Add ⅓ of the kale and cook, scraping up any browned bits, 1 to 2 min., until wilted.
Make the salad
Meanwhile, in a large bowl, combine the remaining vinegar (start with ½), 2 tbsp oil (double for 4 portions) and S&P. Add the remaining kale and massage, 1 to 2 min., until softened. Add the cheese and sunflower seeds; toss well.
Plate your dish
Divide the carrots and chicken (slice beforehand if desired) between your plates. Spoon the sauce over the chicken. Serve the salad on the side. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
