Seared Chicken Breasts with Mustard-Thyme Sauce
Oven-Browned Broccoli & Kale Salad
Cooking time
15 minutes
Servings
2/4
Calories
480 /serving
Looking for a little spring green? A spirit-boosting salad shares the spotlight on these plates, designed with a low cal count. You’ll throw together warm and cold elements, spritzing roasted broccoli florets and pre-chopped kale with lip-smacking sherry vinegar. Snuggle the veg with seared chicken breasts, which return to the pan to pick up a sassy sauce made with whole-grain mustard and fresh sprigs of thyme. Simple means simply delicious.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Broccoli florets
- 120g Chopped kale
- 1 Bunch of thyme
- 15ml Whole-grain mustard
- 15ml Sherry vinegar
- 30ml Vegetable demi-glace
Contains: Mustard, Sulphites
You will need:
Sheet pan
Oil
Salt & pepper (S&P)
Aluminum foil
Total Fat
25 g
Saturated Fat
3 g
Sodium
350 mg
Total Carb
19 g
Sugars
4 g
Protein
47 g
Fibre
6 g
Preparation
Roast the broccoli
Preheat the oven to 450°F. On a foil-lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil and S&P. Roast, 10 to 12 min., until almost cooked through. Switch the oven to broil, 3 to 4 min., until browned and tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with 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
Meanwhile, pick the thyme leaves off the stems; roughly chop the leaves. Heat the reserved pan on medium. Add the demi-glace, mustard, thyme and ¼ 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, 2 tbsp oil (double for 4 portions) and S&P. Add the kale and broccoli; toss well.
Plate your dish
Divide the salad and chicken between your plates. Spoon the sauce over the chicken. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
