Protein Upgrade | Paleo: Seared ORGANIC Chicken Breasts with Caper Pan Sauce
Roasted Carrots & Fennel-Walnut Salad
Cooking time
25 minutes
Servings
2/4
Calories
530 /serving
Show ’em who’s sauce! A chop of briny capers, a spoonful of grainy mustard and a splash of demi-glace… this tasty trio is at your service when simmered in the same pan used to sear juicy chicken breasts—certified organic, so they’re better for you and the environment. Drape the salty-savoury mixture over the chicken at serving time, flanked with herb-roasted carrots. In paleo style, you’ll skip the carbs in favour of a pro-protein salad loaded with walnuts, fennel and baby greens.
We will send you:
- 2 Organic chicken breasts
- 200g Multicoloured Nantes carrots
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Fennel bulb
- 30ml Apple cider vinegar
- 15ml Whole-grain mustard
- 10g Capers
- 25g Chopped walnuts
- 12g Chicken demi-glace
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion, garlic, kosher salt)
Contains: Mustard, Sulphites, Walnuts
You will need:
Medium pan
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
33 g
Saturated Fat
4 g
Sodium
960 mg
Total Carb
26 g
Sugars
10 g
Protein
37 g
Fibre
9 g
Preparation
Roast the carrots
Preheat the oven to 450°F. Halve the carrots lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 18 to 22 min., until tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ⅔ of the remaining spices and S&P. In a large 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.
Mise en place & toast the walnuts
Meanwhile, halve and core the fennel bulb lengthwise; thinly slice crosswise. In a medium pan, heat a drizzle of oil on medium. Add the walnuts and remaining spices. Toast, stirring frequently, 2 to 3 min., until lightly browned and fragrant. Transfer to a small bowl to cool.
Make the sauce & coat the chicken
Heat the reserved pan on medium. Add the demi-glace, capers, mustard (start with ½) and ⅓ cup water (double for 4 portions). Cook, scraping up any browned bits, 1 to 2 min., until slightly reduced. Return the chicken; toss well.
Make the salad
In a large bowl, combine the vinegar and 2 tbsp oil (double for 4 portions). Add the fennel, baby greens, walnuts and S&P; toss well.
Plate your dish
Divide the chicken (slice beforehand if desired), carrots and salad between your plates. Spoon the sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
