Protein Swap | Apple & Onion Braised Chicken Breasts
with Roasted Broccoli & Beets
Cooking time
20 minutes
Servings
2/4
Calories
410 /serving
How ‘bout them apples and onions? Chicken gets its glow on, braised in a sauce that’s an ideal balance of fruity and earthy, with a little touch of tanginess from cider vinegar. Stick to paleo principles by plating it with tender mouthfuls of broccoli and beets.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 50g Sliced red onions
- 300g Broccoli florets
- 300g Diced beets
- 1 Green apple slices
- 30ml Vegetable demi-glace
- 30ml Apple cider vinegar
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Mustard • Sulphites
You will need:
Medium oven-safe pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
11 g
Saturated Fat
2 g
Sodium
670 mg
Total Carb
35 g
Sugars
18 g
Protein
46 g
Fibre
8 g
Preparation
Roast the broccoli & beets
- Preheat the oven to 450°F.
- On a lined sheet pan, toss the broccoli (halve if large) and beets with a drizzle of oil, ½ the spices and S&P.
- Roast, stirring halfway, 15 to 18 min., until tender.
Start the pork
- Meanwhile, pat the pork dry; season with the remaining spices and S&P.
- In a medium, oven-safe pan, heat a generous drizzle of oil on medium.
- Add the pork and cook, turning occasionally, 4 to 6 min., until seared.
Make the sauce & finish the pork
- Meanwhile, halve the apple slices crosswise.
- To the pan of pork, add the onions, apples, demi-glace, vinegar and ¼ cup water (double for 4 portions); bring to a boil.
- Transfer to the oven and roast, 6 to 10 min., until the pork* is cooked through and the sauce has thickened.
- Transfer the pork to a cutting board and let rest before slicing.
Plate your dish
- Divide the broccoli, beets and pork between your plates.
- Spoon the sauce over the pork. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
