Keto: Seared Chicken Breasts with Creamy Artichoke Sauce
Tangy Roasted Brussels Sprouts
Cooking time
20 minutes
Servings
2/4
Calories
500 /serving
What’s fun about eating keto is that we get to be diet conscious without cutting into the creamy, dreamy elements we’re craving this time of year. The sauce on these plates makes that point perfectly, combining the tangy edge of marinated artichokes with lashings of heavy cream for wonderfully rich results. Spoon it over pan-seared chicken breasts, flanked by a homey side of roasted Brussels sprouts finished with garlic and a splash of white balsamic vinegar to tickle the tongue.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 400g Brussels sprouts
- 15ml Minced garlic
- 30ml White balsamic vinegar
- 170ml Marinated artichokes (jar)
- 30ml Vegetable demi-glace
- 60ml Heavy cream
- 10g Lively Garlic & Oregano spices (salt, paprika, garlic, vinegar powder, onion, red bell pepper, black pepper, sunflower oil, oregano, parsley, chives)
Contains: Milk, Sulphites
You will need:
Medium pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
29 g
Saturated Fat
9 g
Sodium
1030 mg
Total Carb
29 g
Sugars
6 g
Protein
35 g
Fibre
10 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, ½ the spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender. In the final 5 min., add the vinegar and ½ the garlic.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with the remaining spices and S&P. In a medium pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, 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.
Mise en place
Meanwhile, drain the artichokes and pat dry with paper towel; roughly chop.
Make the sauce
In the reserved 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 artichokes, cream, demi-glace and 2 tbsp water (double for 4 portions). Cook, stirring frequently, 2 to 3 min., until slightly reduced; season with S&P.
Plate your dish
Divide the Brussels sprouts and chicken between your plates. Spoon the sauce over the chicken. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
