Protein Swap | Reverse-Marinated Chicken Thighs
with Herbes Salées & Warm Two-Bean Salad
Cooking time
25 minutes
Servings
2/4
Calories
610 /serving
The cooking comes before the marinade! Fling chicken thighs into the Air Fryer for beautifully bronzed results, then let the meat absorb a tantalizing mixture of Québec herbes salées. For a crafty interpretation of two-bean salad, white kidney beans meet air-fried green beans.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 200g Green beans (or string peas)
- 1 Shallot (or onion)
- 2 Garlic cloves
- 1 Lemon
- 398ml White kidney beans (canned)
- 15g Herbes salées
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Mustard • Sulphites
You will need:
Aluminum foil
Oil
Salt & pepper (S&P)
Strainer
Air fryer
Total Fat
26 g
Saturated Fat
4 g
Sodium
1450 mg
Total Carb
52 g
Sugars
8 g
Protein
50 g
Fibre
18 g
Preparation
Fry the chicken
- Preheat the air fryer to 400°F. Lightly oil the basket.
- Pat the chicken* dry and rub with a drizzle of oil; season with ½ the spices and S&P.
- Place in the air fryer and fry, 13 to 15 min., until browned and cooked through.
Make the marinade
- Meanwhile, halve the lemon; juice ½ and quarter the remaining ½.
- Mince the garlic.
- Halve, peel and mince the shallot.
- Remove the stem ends of the green beans.
- Drain and rinse the kidney beans.
- In a small bowl, combine 1 tbsp water, 2 tbsp oil (double both for 4 portions), the shallot, lemon juice, herbes salées and ½ the garlic.
Marinate the chicken
- When the chicken is cooked through, transfer to a shallow bowl and pour over ½ the marinade.
- Cover with foil. While marinating, toss the chicken a few times.
Start the two-bean salad
- In a large bowl, combine the kidney beans, remaining marinade and garlic, and S&P.
Fry the green beans & finish the two-bean salad
- In a medium bowl, combine the green beans, a drizzle of oil, the remaining spices and S&P.
- Place in the air fryer and fry, 7 to 9 min., until crisp-tender.
- Transfer to the bowl of kidney beans; toss well.
Plate your dish
- Divide the chicken (slice beforehand if desired) and two-bean salad between your plates.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
