Protein Swap | Carb-Wise: Chicken Breast Al Ajillo
with Roasted Veggies & Tangy Sour Cream Dip
Cooking time
25 minutes
Servings
2/4
Calories
510 /serving
Sharpen your Spanish accent as the sun goes down. This version of a classic al ajillo sauce is generous on the garlic, briefly sautéed before it’s swirled with demi-glace and butter. It clings to flour-dusted chicken breasts seared to golden under peppery seasonings. Turn down the carbs by tucking into winter-worthy roasted beets and broccoli. To finish, sour cream jazzed up with sherry vinegar offers one last taste of Spain.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 225g Yellow beets
- 200g Broccoli florets
- 2 Garlic cloves
- 15ml Sherry vinegar
- 20g All-purpose flour
- 30ml Vegetable demi-glace
- 43ml Sour cream
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Sulphites, Wheat
You will need:
Large pan
Peeler
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
24 g
Saturated Fat
8 g
Sodium
710 mg
Total Carb
32 g
Sugars
12 g
Protein
46 g
Fibre
7 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Peel and halve the beets; cut into ¼ inch wedges. Halve the broccoli if large. On a lined sheet pan, toss the beets with a drizzle of oil, ⅓ of the spices and S&P. Roast, 8 to 10 min., until beginning to soften. Remove from the oven, flip and add the broccoli, a drizzle of oil and S&P; toss well. Roast, 12 to 14 min., until tender. Drizzle with ½ the vinegar.
Prepare & cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with S&P. In a shallow bowl, combine the flour, all but a pinch of the remaining spices and S&P. Working one at a time, coat the chicken in the flour (shaking off any excess). 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 plate and keep warm, leaving any browned bits in the pan. Reserve the pan.
Make the sour cream dip
Meanwhile, in a small bowl, combine the sour cream, remaining vinegar and spices, and S&P.
Make the sauce & coat the chicken
Mince the garlic. In the reserved pan, heat a drizzle of oil on medium-high. Add the garlic and sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the demi-glace and ¼ cup water (double for 4 portions). Cook, stirring frequently, 2 to 3 min., until slightly reduced; season with S&P. Return the chicken and cook, spooning the sauce over, 1 to 2 min., until coated. Add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the vegetables and chicken between your plates. Spoon the sauce over the chicken. Serve the sour cream dip on the side. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
