Carb-Wise: Creamy Rosemary-Lemon Chicken Breasts
with Charred Brussels Sprouts
Cooking time
20 minutes
Servings
2/4
Calories
580 /serving
Rosemary and lemon are both power players. So when it comes to creating a compelling yet carb-light evening meal, you want them both on your team. Taste what this fresh evergreen herb and a little citrus juice can do together in the sauce for seared chicken breasts. With garlic, cream and a final pat of butter, it’s heaven on earth. Pull crinkly roasted Brussels sprouts out of the oven just in time to meet their maker.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 400g Brussels sprouts
- 1 Bunch of rosemary
- 3 Garlic cloves
- 1 Lemon
- 12g Chicken demi-glace
- 60ml Heavy cream
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Sulphites
You will need:
Large pan
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Grater
Total Fat
35 g
Saturated Fat
16 g
Sodium
1000 mg
Total Carb
24 g
Sugars
5 g
Protein
47 g
Fibre
9 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Pick the rosemary leaves off the stems; roughly chop the leaves. Grate the garlic. Halve the lemon; juice ½ and quarter the remaining ½.
Roast the Brussels sprouts
On a lined sheet pan, toss the Brussels sprouts with a generous drizzle of oil, ⅓ of the spices and S&P. Arrange, cut-sides down, and roast, 12 to 14 min., until golden brown and tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with 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. on one side, until partially cooked. Flip and add ⅓ of the rosemary. Cook, partially covered, 6 to 8 min., until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium. Add the garlic and remaining rosemary. Sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the demi-glace, cream, lemon juice (start with ½) and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 1 to 2 min., until slightly thickened. Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the Brussels sprouts and chicken between your plates. Spoon the sauce over the chicken. Garnish with the lemon wedges. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
