Protein Upgrade | Lemon, Garlic & Oregano ORGANIC Chicken Breasts
with Roasted Brussels Sprouts & Peas
Cooking time
30 minutes
Servings
2/4
Calories
850 /serving
Lemon, garlic and oregano: the three columns of classic Greek food architecture. Those timeless flavours hold up beautifully in this breezy dish, built around juicy pan-cooked chicken breasts—certified organic, so they’re better for you and the environment. Leave some room for hot-from-the-oven Brussels sprouts and green peas (added to the sheet pan at the last minute) with a little more of that citrusy, herby sauce mix. Finally, white rice lays down a solid foundation on each plate, with tzatziki on the side.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 300g Brussels sprouts
- 3 Garlic cloves
- 1 Lemon
- 4g Dried oregano
- 150g Green peas
- 160g White rice
- 60g Garlic-cucumber yogurt (tzatziki)
Contains: Milk, Sulphites
You will need:
Medium pot
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
34 g
Saturated Fat
5 g
Sodium
360 mg
Total Carb
96 g
Sugars
11 g
Protein
45 g
Fibre
12 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 and keep warm.
Mise en place
Meanwhile, mince the garlic. Juice the lemon. Remove the root ends of the Brussels sprouts; halve 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 with paper towel; season with 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 final 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 for 5 min. before slicing against the grain.
Plate your dish
Divide the rice between your plates. Top with the vegetables and chicken. Serve the tzatziki on the side. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
