Protein Swap | Indian-Spiced Chicken
with Curry-Lime Sour Cream
Cooking time
20 minutes
Servings
2/4
Calories
360 /serving
Some days, sour cream makes our world go round. Spiked with spices, scallion and lime, it's a creamy companion for seared chicken. As a side, broccoli is roasted with ginger until soft. You’ll leave the table satisfied, sticking to your keto commitments.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 1 Scallion
- 300g Broccoli florets
- 15ml Ginger paste
- 43ml Sour cream
- 8g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
- 30ml Lime juice
Contains: Milk
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Medium pan (non-stick if possible)
Total Fat
16 g
Saturated Fat
5 g
Sodium
510 mg
Total Carb
14 g
Sugars
4 g
Protein
39 g
Fibre
4 g
Preparation
Roast the broccoli
- Preheat the oven to 450°F.
- On a lined sheet pan, toss the broccoli (halve if large) with the ginger, a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 14 to 18 min., until tender.
- Drizzle with ½ the lime juice.
Cook the chicken
- Meanwhile, pat the chicken dry; season with all but a pinch of the remaining spices and S&P.
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the chicken* and cook, partially covered, adding 2 tbsp water halfway, 6 to 8 min. per side, until cooked through.
- Transfer to a cutting board and let rest before slicing.
Mise en place
- Meanwhile, thinly slice the scallion crosswise, separating the white bottom and green top.
Make the zingy curry sour cream
- In a small bowl, combine the sour cream, white bottom of the scallion, 1 tsp water (double for 4 portions), the remaining lime juice and spices, and S&P.
Plate your dish
- Divide the chicken and broccoli between your plates.
- Garnish with the green top of the scallion.
- Serve the zingy curry sour cream on the side. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
