Protein Swap | Skillet French Onion Chicken
with Emmental & Green Beans
Cooking time
25 minutes
Servings
2/4
Calories
540 /serving
Ooh la la, French onion. Caramelized, earthy and sweet, the distinctive flavours are even more fulsome when you add fresh thyme and a layer of melted Emmental cheese. Keto luxuriance, with plenty of proteins for the boost you need.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 4g Thyme
- 100g Sliced red onions
- 300g Green beans (or string peas)
- 30ml Vegetable demi-glace
- 10ml Worcestershire sauce
- 50g Grated Emmental
Contains: Anchovies • Barley • Milk
You will need:
Large oven-safe pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Total Fat
33 g
Saturated Fat
15 g
Sodium
480 mg
Total Carb
19 g
Sugars
9 g
Protein
44 g
Fibre
5 g
Preparation
Cook the chicken
- Preheat the oven to 450°F.
- Pat the chicken dry; season with S&P.
- In a large, oven-safe pan, heat a drizzle of oil on medium-high.
- Add the chicken* and cook, 6 to 8 min. per side, until cooked through.
- Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Mise en place
- Meanwhile, pick the thyme leaves off the stems; roughly chop the leaves.
- Remove the stem ends of the green beans; halve crosswise.
Roast the green beans
- On a lined sheet pan, toss the green beans with a drizzle of oil and S&P.
- Roast, 5 to 8 min., until crisp-tender.
Make the sauce
- Meanwhile, in the reserved pan, heat a drizzle of oil on medium-high.
- Add the onions and sauté, scraping up any browned bits, 3 to 4 min., until softened.
- Add 2 tbsp butter, ⅓ cup water (double both for 4 portions), the thyme, Worcestershire sauce and demi-glace; bring to a boil.
- Return the chicken and spoon the sauce over.
Broil the chicken
- Switch the oven to broil and top the chicken with the cheese.
- Broil, 2 to 3 min., until the cheese melts.
Plate your dish
- Divide the green beans between your plates.
- Top with the chicken (slice beforehand if desired) and spoon the sauce over. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
