Slow Carb: Berbere-Spiced Chicken with Hasselback Zucchini
Red Lentil & Roasted Garlic Mash
Cooking time
30 minutes
Servings
2/4
Calories
700 /serving
It’s more than low carb, it’s slow carb: the focus is on meat proteins, legumes and vegetables (no fruits or starchy grains) that take longer for the body to process. You’ve admired Hasselback potatoes—now see what this cheffy technique can do for roasted zucchini! Bring in eye-catching colour with sweet pepper, and a red lentil and roasted garlic mash. All the chicken thighs need is The Berbere Essentials, a warm and heady Ethiopian spice mix.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 1 Scallion
- 2 Green zucchini
- 1 Sweet pepper
- 15g Minced roasted garlic
- 200g Red lentils
- 15ml Tomato paste
- 30ml Vegetable demi-glace
- 9g The Berbere Essentials spices (paprika, salt, cayenne pepper, cumin, fenugreek, cardamom, black pepper, turmeric, allspice, coriander, cinnamon, cloves)
You will need:
Medium pot
Medium pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
19 g
Saturated Fat
4 g
Sodium
820 mg
Total Carb
79 g
Sugars
8 g
Protein
61 g
Fibre
14 g
Preparation
Boil the lentils
Preheat the oven to 450°F. Bring a medium pot of water to a boil. Add the lentils and reduce the heat to medium. Boil, 20 to 25 min., until al dente. Drain the lentils and reserve the pot.
Mise en place
Meanwhile, thinly slice the zucchini crosswise without cutting all the way through. Halve, core and cut the sweet pepper lengthwise into 1-inch pieces. Thinly slice the scallion crosswise, separating the white bottom and green top.
Roast the zucchini & sweet pepper
In a large bowl, combine the zucchini, sweet pepper, a drizzle of oil, ½ the spices and S&P. Arrange the zucchini on a lined sheet pan and roast, adding the sweet pepper halfway, 20 to 25 min., until tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with 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, 4 to 6 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Make the lentil mash
In the reserved pot, heat a drizzle of oil on medium-high. Add the garlic, white bottom of the scallion and tomato paste. Sauté, 30 sec. to 1 min., until fragrant. Add the lentils and demi-glace. Mash until you achieve your desired consistency; season with S&P.
Plate your dish
Divide the lentil mash, zucchini, sweet pepper and chicken between your plates. Garnish with the green top of the scallion. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
