Keto: Creamy French-Style Chicken Skillet
with Kale, Goat Cheese & Sunflower Seed Salad
Cooking time
20 minutes
Servings
2/4
Calories
740 /serving
Bring a French accent to l’été. There’s a certain je ne sais quoi to these keto plates, sprinkled with all sorts of treats—and no sorts of carbs! The hearty side salad shines with crumbles of goat cheese and crunchy sunflower seeds, tossed with gently softened leaves of kale. Pair it with roasted carrots and the pièce de résistance: succulent chicken breasts bathed in a sauce of cream, demi-glace and wilted kale.
We will send you:
- 2 Chicken breasts
- 300g Carrots (orange or multicoloured)
- 15ml Minced garlic
- 100g Chopped kale
- 30ml Apple cider vinegar
- 25g Sunflower seeds
- 12g Chicken demi-glace
- 60ml Heavy cream
- 30g Goat cheese
- 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
Salt & pepper (S&P)
Parchment paper
Total Fat
49 g
Saturated Fat
13 g
Sodium
1040 mg
Total Carb
29 g
Sugars
10 g
Protein
49 g
Fibre
8 g
Preparation
Roast the carrots
Preheat the oven to 450°F. 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, 18 to 22 min., until tender.
Start the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the remaining spices. In a large pan, heat a drizzle of oil on medium-high. Add the chicken and cook, partially covered, 3 to 4 min. per side, until partially cooked and beginning to brown. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & finish the chicken
In the same pan, heat a drizzle of oil on medium-high. Add the garlic and sauté, 1 to 2 min., until fragrant. Add the cream, demi-glace, ½ the vinegar, ½ cup water (double for 4 portions) and the remaining spices; bring to a boil. Reduce the heat to simmer and return the chicken. Cook, partially covered, 6 to 8 min., until the sauce has slightly thickened and the chicken* is cooked through. Add ⅓ of the kale and cook, scraping up any browned bits, 1 to 2 min., until wilted.
Make the salad
Meanwhile, in a large bowl, combine the remaining vinegar (start with ½), 2 tbsp oil (double for 4 portions) and S&P. Add the remaining kale and massage, 1 to 2 min., until softened. Add the cheese and sunflower seeds; toss well.
Plate your dish
Divide the carrots and chicken (slice beforehand if desired) between your plates. Spoon the sauce over the chicken. Serve the salad on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
