Protein Upgrade | Almond-Crusted ORGANIC Chicken Milanese
with Yellow Zucchini Caponata
Cooking time
35 minutes
Servings
2/4
Calories
480 /serving
The fine almond coating on chicken doesn’t just give it a nutty flavour, it’s a low-carb (and high-protein) solution for milanese—classic Italian breaded meat. Caponata also gets a rethink, using sunny yellow zucchini instead of eggplant, with olives, capers and a hint of tomato for that tangy effect.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 1 Scallion
- 2 Yellow zucchini
- 2 Garlic cloves
- 60g Almond flour
- 15ml Tomato paste
- 30g Olives
- 30ml Vegetable demi-glace
- 10g Capers
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Almonds • Eggs • Mustard • Sulphites
You will need:
Large pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
1 or 2 Eggs
Total Fat
27 g
Saturated Fat
3 g
Sodium
920 mg
Total Carb
26 g
Sugars
9 g
Protein
41 g
Fibre
10 g
Preparation
Mise en place
- Preheat the oven to 425°F.
- Quarter the zucchini lengthwise; cut crosswise into ½ inch pieces.
- Roughly chop the olives, capers and garlic.
- Thinly slice the scallion crosswise.
Prepare the chicken
- Pat the chicken dry and halve horizontally; season with ¾ of the spices and S&P.
- In a medium bowl, beat 1 egg (double for 4 portions) and S&P until smooth.
- Place the almond flour in a second medium bowl.
- Working one at a time, coat the chicken in the egg mixture (letting any excess drip off), then in the almond flour (pressing to adhere).
Bake the chicken
- Arrange the chicken* on a lined sheet pan and drizzle with oil.
- Bake, flipping halfway, 16 to 20 min., until cooked through.
Make the caponata
- Meanwhile, in a large pan, heat a drizzle of oil on medium-high.
- Add the zucchini and S&P. Sauté, 3 to 4 min., until browned and partially cooked.
- Add the tomato paste and garlic. Sauté, 1 to 2 min., until dark red.
- Add the demi-glace, olives, capers, remaining spices and 3 tbsp water (double for 4 portions). Sauté, 1 to 2 min., until the zucchini is tender; season with black pepper.
Plate your dish
- Divide the caponata and chicken between your plates.
- Garnish with the scallion. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
