Protein Upgrade | Indian-Spiced ORGANIC Chicken
with Roasted Veggies & Curry-Lime Sour Cream
Cooking time
20 minutes
Servings
2/4
Calories
320 /serving
Some days, sour cream makes our world go round. This Indian-spiced sauce, spiked with scallion and lime, is a creamy companion for seared chicken. As a side, spiced broccoli and mini peppers are blistered until soft. You’ll leave the table satisfied, sticking to your keto commitments.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 200g Broccoli florets
- 1 Scallion
- 1 Lime
- 200g Mini sweet peppers
- 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)
Contains: Milk
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Medium pan (non-stick if possible)
Total Fat
12 g
Saturated Fat
3 g
Sodium
400 mg
Total Carb
20 g
Sugars
6 g
Protein
34 g
Fibre
7 g
Preparation
Roast the vegetables
- Preheat the oven to 450°F.
- Halve and core the sweet peppers lengthwise.
- On a lined sheet pan, toss the broccoli (halve if large) and sweet peppers with the ginger, a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 14 to 18 min., until tender.
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, 6 to 8 min. per side, until cooked through.
- Transfer to a cutting board and let rest before slicing.
Mise en place
- Meanwhile, quarter the lime.
- 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, juice of up to ½ the lime wedges, 1 tsp water (double for 4 portions), the remaining spices and S&P.
Plate your dish
- Divide the chicken and vegetables between your plates.
- Garnish with the green top of the scallion and the remaining lime wedges.
- Serve the zingy curry sour cream on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
