Protein Swap | Keto: Seared Chicken Thighs & Tomatillo Pan Sauce
with Sautéed Green Beans
Cooking time
20 minutes
Servings
2/4
Calories
540 /serving
Green ingredients get this neat nutrition-conscious supper rolling. Tomatillos, those husked green mini-tomatoes, are a classic ingredient for saucing Mexican-themed dishes. Savour the wonderfully smoky and acidic results when they’re chopped up and cooked down with keto-lovin’ butter, and spooned over chili-lime seasoned chicken. Take care of your veggie intake (and avoid carbs) by featuring green beans sautéed with garlic. Then let loose with grated Cotija cheese at serving time.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 225g Tomatillos
- 15ml Minced garlic
- 400g Green beans
- 30ml Vegetable demi-glace
- 60g Cotija cheese (contains lipase)
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Milk, Sulphites
You will need:
Large pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Sheet pan
Parchment paper
Total Fat
30 g
Saturated Fat
11 g
Sodium
1190 mg
Total Carb
27 g
Sugars
13 g
Protein
44 g
Fibre
9 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ⅔ of the spices and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 4 to 6 min. per side, until cooked through. Transfer to a cutting board and keep warm, leaving any browned bits in the pan. Reserve the pan.
Mise en place
Meanwhile, remove the stem ends of the green beans. Remove the husks from the tomatillos; small-dice.
Roast the green beans
On a lined sheet pan, toss the green beans with ½ the garlic, ½ the cheese, the remaining spices and S&P. Roast, 6 to 8 min., until crisp-tender.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium-high. Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the tomatillos and sauté, scraping up any browned bits, 2 to 3 min. (3 to 5 min. for 4 portions), until softened; season with S&P. Add the demi-glace and ¼ cup water (double for 4 portions). Cook, stirring occasionally, 2 to 3 min. (3 to 5 min. for 4 portions), until thickened. Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the chicken (slice beforehand if desired) and green beans between your plates. Spoon the sauce over the chicken. Garnish with the remaining cheese. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
