Slow Carb: Seared Chicken Breasts with Kimchi Fried ‘Rice’
Spice-Roasted Brussels Sprouts
Cooking time
20 minutes
Servings
2/4
Calories
450 /serving
More than low-carb, it’s slow carb. Fried rice takes on a different dimension when you use grains of cauliflower, sautéed with sesame oil and a dose of pungent kimchi. It sets a stage for juicy seared chicken breasts and Brussels sprouts roasted to golden and crinkly, emanating wonderful whiffs of nori, lemongrass and ginger.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Brussels sprouts
- 200g Cauliflower ‘rice’ (chopped cauliflower)
- 1 Garlic clove
- 1 Scallion
- 8g Nutritional yeast
- 33g Organic kimchi
- 15ml Toasted sesame oil
- 9g Nori & Lemongrass spices (dehydrated vegetables, sea salt, seaweed, ginger, sunflower oil, lemongrass)
Contains: Sesame, Sulphites
You will need:
Oil
Medium pan
Sheet pan
Parchment paper
Salt & pepper (S&P)
Large pan
Total Fat
20 g
Saturated Fat
3 g
Sodium
430 mg
Total Carb
26 g
Sugars
6 g
Protein
48 g
Fibre
12 g
Preparation
Cook the chicken
Preheat the oven to 450°F. Pat the chicken dry with paper towel; season with ⅓ of the 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 and let rest for 5 min. before slicing against the grain.
Roast the Brussels sprouts
Meanwhile, remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ½ the remaining spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Mise en place
Meanwhile, mince the garlic. Thinly slice the scallion crosswise, separating the white bottom and green top. Roughly chop the kimchi.
Make the fried ‘rice’
In a medium pan, heat a drizzle of oil on medium. Add the garlic and white bottom of the scallion. Sauté, 30 sec. to 1 min., until fragrant. Add the cauliflower rice and sesame oil. Sauté, 7 to 9 min., until softened. Add the kimchi, nutritional yeast and remaining spices. Cook, stirring frequently, 1 to 2 min., until combined.
Plate your dish
Divide the fried ‘rice’ between your plates. Top with the Brussels sprouts and chicken. Garnish with the green top of the scallion. Bon appétit!
Adopt Richard
$5 from every puppet sold will go to Second Harvest, an organization that connects surplus food with charities.
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
