Protein Swap | Lemon, Garlic & Oregano Chicken
with Roasted Veggies
Cooking time
30 minutes
Servings
2/4
Calories
910 /serving
Lemon, garlic and oregano: the three columns of classic Greek food architecture. That citrusy, herby sauce adorns juicy pan-cooked chicken thighs, served with Brussels sprouts and green peas hot from the oven. White rice lays down a solid foundation, with tzatziki on the side.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 3 Garlic cloves
- 1 Lemon
- 200g Brussels sprouts
- 4g Dried oregano
- 150g Green peas
- 160g White rice
- 90g Option 1: Garlic-cucumber yogurt (tzatziki) Option 2: Garlic-cucumber yogurt (raita)
- 7g Paprika & Oregano spices (garlic, paprika, beef broth powder (wheat and sulphites), salt, onion, dextrose, oregano, yeast extract, black pepper, canola oil, cellulose, thyme, parsley, cinnamon, nutmeg, citric acid)
Contains: Milk • Sulphites • Wheat
You will need:
Medium pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
37 g
Saturated Fat
7 g
Sodium
700 mg
Total Carb
97 g
Sugars
13 g
Protein
51 g
Fibre
10 g
Preparation
Cook the rice
- Preheat the oven to 450°F.
- In a medium pot, combine the rice, 1 ¼ cups water and 1 tsp salt (double the water and salt for 4 portions); bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, mince the garlic.
- Juice the lemon.
- Halve the Brussels sprouts lengthwise (quarter if large).
- In a large bowl, make the sauce by combining the lemon juice, garlic, oregano, 3 tbsp oil (double for 4 portions) and S&P. Set aside ½ the sauce in a small bowl.
- Pat the chicken dry; season with the spices and S&P. Add to the large bowl of sauce; toss well.
Roast the vegetables
- On a lined sheet pan, toss the Brussels sprouts with a drizzle of oil and S&P.
- Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
- In the last 2 min., add the peas and drizzle with the remaining sauce; toss well.
Cook the chicken
- Meanwhile, 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 and let rest before slicing.
Plate your dish
- Divide the rice between your plates.
- Top with the vegetables and chicken.
- Serve the tzatziki on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
