Protein Upgrade | Calorie-Wise: Lemony Feta ORGANIC Chicken Breasts
with Roasted Broccoli & Yellow Zucchini
Cooking time
20 minutes
Servings
2/4
Calories
370 /serving
The zinginess of fresh lemon and the zippiness of briny feta cheese work in tandem to layer this dish with flavour, without breaking the calorie bank. It’s a light topping for chicken breasts—certified organic, so they’re better for you and the environment—pan-seared to juiciness under a sprinkling of Greek-themed herbs with a saucy butter finish. Keep it clean, and Clean15, with a generous side of veggies. Roasted broccoli and yellow zucchini are echoed in wedges of lemon on the side.
We will send you:
- 2 Organic chicken breasts
- 300g Broccoli florets
- 1 Lemon
- 1 Yellow zucchini
- 30ml Vegetable demi-glace
- 30g Feta
- 10g Greek Empire spices (garlic, cumin, paprika, oregano, salt, black pepper, basil)
Contains: Milk
You will need:
Medium pan
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
20 g
Saturated Fat
7 g
Sodium
350 mg
Total Carb
15 g
Sugars
5 g
Protein
36 g
Fibre
5 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Halve the zucchini lengthwise; thinly slice crosswise on an angle. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil and S&P. Roast, 7 to 9 min., until partially cooked. Remove from the oven, stir and add the zucchini, ⅓ of the spices and S&P; toss well. Roast, 7 to 9 min., until the vegetables are browned and tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with all but a pinch of the remaining spices and S&P. 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, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & coat the chicken
Heat the same pan on medium. Add the demi-glace and ⅓ cup water (double for 4 portions). Cook, scraping up any browned bits, 1 to 2 min., until slightly reduced. Add 1 tbsp butter (double for 4 portions); stir well. Return the chicken; toss well.
Make the lemony feta
Meanwhile, quarter the lemon. In a small bowl, crumble the cheese. Add the juice of 2 lemon wedges (double for 4 portions), the remaining spices and a drizzle of oil; stir well.
Plate your dish
Divide the chicken (slice beforehand if desired), sauce and vegetables between your plates. Top with the lemony feta. Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
