Protein Swap | French Country Chicken with Caper Pan Sauce
Fennel-Walnut Salad
Cooking time
25 minutes
Servings
2/4
Calories
550 /serving
Show ’em who’s sauce! Briny capers, grainy mustard and a splash of demi-glace... it's all simmered in the same pan used to sear juicy chicken thighs. In paleo style, you’ll skip the carbs in favour of a pro-protein salad, sided by herb-roasted carrots.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 200g Nantes carrots
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Fennel bulb
- 15ml Whole-grain mustard
- 30ml Vegetable demi-glace
- 30ml Apple cider vinegar
- 10g Capers
- 25g Chopped walnuts
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion powder, garlic powder, kosher salt)
Contains: Mustard • Sulphites • Walnuts
You will need:
Large pan
Medium pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
31 g
Saturated Fat
5 g
Sodium
770 mg
Total Carb
31 g
Sugars
14 g
Protein
40 g
Fibre
11 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; 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 often, 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.
