Keto: Cheesy Italian-Spiced Chicken Breasts with Tomato Sauce
Roasted Brussels Sprouts & Fresh Basil Garnish
Cooking time
20 minutes
Servings
2/4
Calories
440 /serving
Cheesy does it! You won’t even be thinking about carbs as the deep flavours of this keto-friendly dish unfurl over your tongue. The chicken breasts are pan-seared with our Italian Links seasoning (it makes the link to the homeland with whiffs of fennel, rosemary and chili). A slathering of garlicky tomato sauce and topping of melted mozzarella seal the deal. Serve them with gold-tinged Brussels sprouts for comfort and torn basil leaves for lift.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Brussels sprouts
- 15ml Minced garlic
- 140g Multicoloured cherry tomatoes
- 1 Bunch of basil
- 30ml Vegetable demi-glace
- 60g Grated mozzarella
- 10g Italian Links spices (salt, garlic, black pepper, fennel, rosemary, coriander, chili, sunflower oil)
Contains: Milk
You will need:
Medium oven-safe pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
18 g
Saturated Fat
6 g
Sodium
920 mg
Total Carb
20 g
Sugars
6 g
Protein
53 g
Fibre
7 g
Preparation
Roast the Brussels sprouts
Preheat the oven to 450°F. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Cook the chicken & make the sauce
Meanwhile, pat the chicken dry with paper towel; season with ½ the remaining spices and S&P. In a medium, oven-safe 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 the garlic, tomatoes, demi-glace, ½ cup water (double for 4 portions), the remaining spices and S&P. Cook, stirring occasionally, 6 to 8 min., until the chicken* is cooked through and the tomatoes have softened.
Broil the chicken
When the Brussels sprouts are tender, remove from the oven and switch the oven to broil. Top the chicken with the cheese. Transfer to the oven and broil, 2 to 3 min., until the cheese is golden brown.
Finish & serve
Pick the basil leaves off the stems; tear the leaves. Divide the chicken (slice beforehand if desired), sauce and Brussels sprouts between your plates. Garnish with the basil. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
