Paleo: Seared Chicken Breasts with Fennel-Walnut Salad
Caper Pan Sauce & Roasted Carrots
Cooking time
25 minutes
Servings
2/4
Calories
580 /serving
Show ’em who’s sauce! A chop of briny capers, a spoonful of grainy mustard and a splash of demi-glace… this tasty trio is at your service when simmered in the same pan used to sear juicy chicken breasts. Drape the salty-savoury mixture over the chicken at serving time, flanked with herb-roasted carrots. In paleo style, you’ll skip the carbs in favour of a pro-protein salad loaded with walnuts, fennel and baby greens.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 200g Multicoloured Nantes carrots
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Fennel bulb
- 30ml Apple cider vinegar
- 15ml Whole-grain mustard
- 10g Capers
- 25g Chopped walnuts
- 30ml Vegetable demi-glace
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion, garlic, kosher salt)
Contains: Mustard, Sulphites, Walnuts
You will need:
Medium pan
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
34 g
Saturated Fat
4 g
Sodium
640 mg
Total Carb
27 g
Sugars
10 g
Protein
47 g
Fibre
9 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.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ⅔ of 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, 6 to 8 min. per side, until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan.
Mise en place & toast the walnuts
Meanwhile, halve and core the fennel bulb lengthwise; thinly slice crosswise. In a medium pan, heat a drizzle of oil on medium. Add the walnuts and remaining spices. Toast, stirring frequently, 2 to 3 min., until lightly browned and fragrant. Transfer to a small bowl to cool.
Make the sauce & coat the chicken
Heat the reserved pan on medium. Add the demi-glace, capers, mustard (start with ½) and ⅓ cup water (double for 4 portions). Cook, scraping up any browned bits, 1 to 2 min., until slightly reduced. Return the chicken; toss well.
Make the salad
In a large bowl, combine the vinegar and 2 tbsp oil (double for 4 portions). Add the fennel, baby greens, walnuts and S&P; toss well.
Plate your dish
Divide the chicken (slice beforehand if desired), carrots and salad between your plates. Spoon the sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
