Protein Swap | Carb-Wise: Chicken Breast Provençal
with Roasted Brussels Sprouts & Quinoa
Cooking time
20 minutes
Servings
2/4
Calories
650 /serving
Bonjour sunshine! We’re streaming soleil de Provence straight to your plate. Enjoy some southern French flavour from bold bursts of naturally sweet sun-dried tomatoes and briny olives. Then, oui, add a splash of cream! Just some of the highlights of this sumptuous sauce draped over seared-to-tender chicken breasts. Round it out with Brussels sprouts roasted to their biteable best, and cook up nutritious quinoa in lieu of a carbier grain.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Brussels sprouts
- 1 Garlic clove
- 15g Sliced sun-dried tomatoes
- 30g Olives
- 95g Red & white quinoa
- 30ml Vegetable demi-glace
- 45ml Heavy 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
You will need:
Medium pot
Large pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
27 g
Saturated Fat
8 g
Sodium
1120 mg
Total Carb
54 g
Sugars
6 g
Protein
52 g
Fibre
11 g
Preparation
Cook the quinoa
Preheat the oven to 450°F. Using a strainer, rinse the quinoa. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff and keep warm.
Mise en place
Meanwhile, remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Mince the garlic. Roughly chop the olives.
Roast the Brussels sprouts
On a lined sheet pan, toss the Brussels sprouts with a drizzle of oil, ½ the spices and S&P. Roast, stirring halfway, 12 to 14 min., until golden brown and tender.
Start the chicken
Meanwhile, pat the chicken dry with paper towel; season with 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, 3 to 4 min. per side (5 to 6 min. per side for chicken breasts), until partially cooked. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & finish the chicken
In the same pan, heat a drizzle of oil on medium. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the demi-glace, tomatoes, cream, olives and 2 tbsp water (double for 4 portions). Cook, stirring occasionally, scraping up any browned bits, 30 sec. to 1 min., until beginning to simmer. Return the chicken* and cook, 2 to 3 min. (3 to 4 min. for chicken breasts), until cooked through.
Plate your dish
Divide the quinoa between your plates. Top with the Brussels sprouts, chicken and sauce. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
