Protein Swap | Roasted Chicken Breasts with Veggie Orzo
Mustard-Caper Vinaigrette
Cooking time
30 minutes
Servings
2/4
Calories
880 /serving
Packed with sweet roasted beets and toothsome broccoli florets, this buttery orzo makes for a nutritious and delicious base for plump pieces of tender-roasted chicken breasts. The kicker is the vinaigrette that comes and dresses the whole dish to the nines, like it’s going out to paint the town red! The zingy mix of whole-grain mustard, capers and shallot adds an aromatic punch to every inch of this dish.
We will send you:
- 2 Chicken breasts
- 225g Yellow beets
- 200g Broccoli florets
- 2 Garlic cloves
- 1 Shallot (or onion)
- 30ml White wine vinegar
- 15ml Whole-grain mustard
- 10g Capers
- 140g Orzo
- 5g Herby Sidekick spices (thyme, parsley, mustard, salt)
Contains: Milk, Mustard, Sulphites, Wheat
You will need:
Medium pot
Strainer
2 Sheet pans
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Peeler
Total Fat
40 g
Saturated Fat
11 g
Sodium
650 mg
Total Carb
79 g
Sugars
14 g
Protein
55 g
Fibre
10 g
Preparation
Make the vinaigrette
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Halve, peel and thinly slice the shallot. Place in a bowl of cold water. Roughly chop the capers. In a small bowl, combine the shallot (drain and pat dry before adding), vinegar, mustard, capers, 2 tbsp oil (double for 4 portions) and S&P.
Roast the chicken & broccoli
Meanwhile, roughly chop the broccoli. Mince the garlic. In a medium bowl, combine the broccoli, garlic, a drizzle of oil and S&P. Pat the chicken dry with paper towel; season with ⅔ of the spices and S&P. Arrange the chicken on a lined sheet pan and roast, flipping and adding the broccoli halfway, 20 to 25 min., until the chicken* is cooked through and the broccoli is tender.
Roast the beets
Meanwhile, peel and halve the beets; cut into ¼ inch wedges. On a second lined sheet pan, toss with a drizzle of oil and S&P. Roast, flipping halfway, 15 to 18 min., until tender.
Boil the orzo
Meanwhile, add the orzo to the pot of boiling water and boil, 9 to 10 min., until just tender. Drain and rinse. Return to the pot and toss with a drizzle of oil and 2 tbsp butter (double for 4 portions) to prevent sticking.
Combine the orzo
To the pot of orzo, add the broccoli, beets, remaining spices and S&P; stir well.
Plate your dish
Divide the orzo between your plates. Top with the chicken. Drizzle with the vinaigrette. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
