Carb-Wise: Pan-Browned Chicken Thighs with Balsamic Cipollini Onion Sauce
Roasted Rainbow Carrots & Yellow Beets
Cooking time
25 minutes
Servings
2/4
Calories
400 /serving
Do April showers have you dreaming about rainbows? Enjoy the glowing hues of roasted yellow beets and cute multicoloured Nantes carrots on display in this hearty carb-smart spread. Tangy seasonings, with a touch of sesame and orange peel, really do the trick on the veggies. Meanwhile, pan-cooked chicken thighs turn out juicy and browned, under a silky sauce of delicately sweet cipollini onions swirled in demi-glace and balsamic vinegar.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 225g Yellow beets
- 200g Multicoloured Nantes carrots
- 100g Cipollini onions (or pearl onions)
- 30ml Balsamic vinegar
- 30ml Vegetable demi-glace
- 6g Zested Peppers spices (sesame seeds, onion, red bell pepper, green bell pepper, salt, parsley, garlic, oregano, basil, dill weed, sweet orange peel, sunflower oil)
Contains: Sesame, Sulphites
You will need:
Large pan
Peeler
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
15 g
Saturated Fat
3 g
Sodium
460 mg
Total Carb
31 g
Sugars
17 g
Protein
37 g
Fibre
6 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Peel and halve the beets; cut into ¼ inch wedges. Halve the carrots lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 20 to 23 min., until tender.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ 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, 4 to 6 min. per side, until cooked through. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan. Keep warm.
Mise en place
Meanwhile, halve and peel the onions (quarter if large).
Make the sauce
In the reserved pan, heat a drizzle of oil on medium-high. Add the onions, 3 tbsp water (double for 4 portions), the remaining spices and S&P. Cook, breaking up the onion petals, scraping up any browned bits, 3 to 4 min., until beginning to soften and the water has evaporated. Add the vinegar, demi-glace and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring frequently, 2 to 3 min., until thickened.
Plate your dish
Divide the vegetables and chicken between your plates. Spoon the sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
