Carb-Wise: Lemon-Soy Chicken Thighs
with Quinoa & Roasted Brussels Sprouts
Cooking time
25 minutes
Servings
2/4
Calories
630 /serving
Set the tone for a super stay-home evening when you set this cozy chicken dinner on the table. Pan-fried chicken thighs shimmer under a succulent glaze whisked together with honey, lemon juice and salty notes of soy from stir-fry sauce, spooned over top for a bright, bold and balanced effect. Keep the equilibrium going with veggie representation from roasted Brussels sprouts and a serving of nutritious two-tone quinoa cooked with fragrant garlic and scallion.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 400g Brussels sprouts
- 1 Garlic clove
- 1 Scallion
- 1 Lemon
- 20g Cornstarch
- 95g Red & white quinoa
- 60ml Stir-fry sauce
- 7g Honey
Contains: Milk, Oysters, Soy, Wheat
You will need:
Medium pot
Large pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
20 g
Saturated Fat
4 g
Sodium
1040 mg
Total Carb
69 g
Sugars
13 g
Protein
49 g
Fibre
12 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Halve the lemon; juice ½ and quarter the remaining ½. Mince the garlic. Thinly slice the scallion crosswise, separating the white bottom and green top.
Cook the quinoa
Using a strainer, rinse the quinoa. In a medium pot, heat a drizzle of oil on medium. Add the white bottom of the scallion and ½ the garlic. Sauté, 30 sec. to 1 min., until fragrant. Add the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff and keep warm.
Roast the Brussels sprouts
Meanwhile, on a lined sheet pan, toss the Brussels sprouts with a drizzle of oil and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Prepare & cook the chicken
Meanwhile, pat the chicken dry with paper towel. Place the cornstarch in a shallow bowl. Working one at a time, coat the chicken in the cornstarch (pressing to adhere). In a large 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 plate, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & coat the chicken
In the same pan, heat a drizzle of oil on medium-high. Add the remaining garlic and sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the stir-fry sauce, honey, lemon juice and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and return the chicken. Cook, spooning the sauce over, 2 to 3 min., until glazed and slightly thickened.
Plate your dish
Divide the quinoa and Brussels sprouts between your plates. Top with the chicken and sauce. Garnish with the green top of the scallion and lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
