Nick’s Pick | Keto: Chicken ‘Parmigiana’
with Garlicky Greens & Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
440 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. From parm to charm! The keto diet underlines the importance of proteins, so feel free to top your chicken with a good dose of cheese. And what better way to do it than with an Italian red-sauce classic? This version incorporates wilted leafy greens and garlic into the requisite tomato sauce that tops seared chicken breasts, finished with grated mozzarella for oven-induced bubbling. Roasted broccoli spears give each portion some honest-to-greenness goodness.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 15ml Minced garlic
- 120g Baby greens (baby spinach or kale)
- 300g Broccoli florets
- 100ml Tomato sauce
- 30g Grated mozzarella
- 8g Gentle Fennel spices (salt, black pepper, garlic, onion, fennel, herbs, paprika, sunflower oil, parsley)
Contains: Milk
You will need:
Medium oven-safe pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
19 g
Saturated Fat
4 g
Sodium
940 mg
Total Carb
20 g
Sugars
7 g
Protein
50 g
Fibre
6 g
Preparation
Roast the broccoli
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 14 to 18 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 medium, oven-safe 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 and reserve the pan.
Make the sauce
In the same pan, heat a drizzle of oil on medium. Add the garlic, spinach and remaining spices. Sauté, 30 sec. to 1 min., until fragrant. Add the tomato sauce, 2 tbsp water (double for 4 portions) and S&P; stir well.
Make the chicken ‘parmigiana’
When the broccoli is tender, remove from the oven and switch the oven to broil. To the pan of sauce, add the chicken. Top with the cheese. Transfer to the oven and broil, 2 to 3 min., until the cheese is golden brown.
Plate your dish
Divide the chicken ‘parmigiana’ and broccoli between your plates. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
