Protein Swap | Basil-Balsamic Chicken Breasts
with Roasted Vegetables
Cooking time
20 minutes
Servings
2/4
Calories
590 /serving
Prepare for a basil and balsamic blast! The green herb, tangy vinegar and garlic bring a carb-conscious Italian party to the table. This harvest-time condiment adorns slices of pan-cooked chicken breasts, surrounded by a medley of roasted shallots, carrots and mushrooms.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 15ml Minced garlic
- 200g Nantes carrots
- 2 Shallots (or onions)
- 14g Basil
- 225g Sliced mushrooms
- 30ml Balsamic vinegar
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Mustard • Sulphites
You will need:
Medium pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Olive oil
Total Fat
35 g
Saturated Fat
5 g
Sodium
540 mg
Total Carb
27 g
Sugars
12 g
Protein
44 g
Fibre
5 g
Preparation
Roast the vegetables
- Preheat the oven to 450°F.
- Peel and quarter the shallots.
- Halve the carrots lengthwise (quarter if large).
- On a lined sheet pan, toss with a drizzle of oil, ¼ of the spices and S&P.
- Roast, flipping halfway, 10 to 12 min., until tender.
- Add the mushrooms, ½ the garlic, a drizzle of oil, ¼ of the remaining spices and S&P; toss well.
- Drizzle the vegetables with ⅔ of the vinegar.
- Roast, 4 to 6 min., until browned and tender.
Cook the pork
- Meanwhile, pat the pork dry; season with the remaining spices and S&P.
- In a medium pan, heat a generous drizzle of oil on medium.
- Add the pork* and cook, turning occasionally, 4 to 6 min., until seared.
- Reduce the heat to medium-low and cook, 6 to 10 min., until cooked through.
- Transfer to a cutting board and let rest before slicing.
Mise en place
- Meanwhile, pick the basil leaves off the stems; roughly chop the leaves.
Make the sauce
- In a medium bowl, combine the basil, remaining vinegar and garlic, 3 tbsp olive oil (double for 4 portions) and a pinch of salt.
Plate your dish
- Divide the vegetables between your plates.
- Top with the pork.
- Spoon the sauce over. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
