Protein Swap | Roasted Chicken Kyiv
with Green Beans
Cooking time
30 minutes
Servings
2/4
Calories
560 /serving
Put your own keto spin on a classic Kyiv. The chicken is crisped to golden from roasting in a coating of almond flour and Grana Padano, and then drizzled in garlic butter. Mouth watering yet? Add green beans, and it will be!
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 15ml Minced garlic
- 400g Green beans (or string peas)
- 14g Parsley
- 1 Lemon
- 30g Almond flour
- 25g Grana Padano (contains rennet)
Contains: Eggs • Milk
You will need:
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
1 or 2 Eggs
Total Fat
33 g
Saturated Fat
14 g
Sodium
440 mg
Total Carb
22 g
Sugars
9 g
Protein
47 g
Fibre
7 g
Preparation
Prepare the chicken
- Preheat the oven to 450°F.
- Pat the chicken dry; season with S&P.
- In a medium bowl, beat 1 egg (double for 4 portions) and S&P until smooth.
- In a second medium bowl, combine the almond flour, cheese and black pepper.
- Working one at a time, coat the chicken in** the egg (letting any excess drip off), then in the almond flour** (pressing to adhere).
- Arrange on a lined sheet pan.
Start the chicken
- Bake the chicken, 13 to 15 min., until partially cooked.
Finish the chicken & roast the green beans
- Meanwhile, remove the stem ends of the green beans. In a large bowl, toss with a drizzle of oil and S&P.
- When the chicken is partially cooked, add the green beans and roast, 7 to 9 min., until the chicken* is cooked through and the green beans are tender.
Mise en place
- Meanwhile, roughly chop the parsley leaves and stems.
- Quarter the lemon.
- In a small bowl, microwave 2 tbsp butter (double for 4 portions) and the garlic, in 15 sec. increments, until melted.
- Add the parsley and S&P; stir well.
Plate your dish
- Divide the green beans and chicken (slice beforehand if desired) between your plates.
- Spoon the garlic butter over the chicken.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
