Protein Upgrade | Keto: Seared ORGANIC Chicken & Sun-Dried Tomato Pan Sauce
Italian-Dressed Baby Greens & Beet Salad
Cooking time
20 minutes
Servings
2/4
Calories
590 /serving
Let’s get saucy! These chicken breasts—certified organic, so they’re better for you and the environment—are basking in a luscious pan sauce that you’ll whip together in no time, by combining a little cream with seasonings of black olive, basil and bell pepper. For added texture and flavour—and to up the veg count—throw in soft leafy greens and nibbly slices of sun-dried tomatoes, so sweet and concentrated. Add a side salad crunchy with strips of beets, and you’ve checked all the keto boxes.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 120g Baby greens (baby spinach or kale)
- 50g Diced onions
- 150g Matchstick beets
- 45ml Cold-pressed Italian vinaigrette
- 15ml Minced garlic
- 30g Sliced sun-dried tomatoes
- 120ml Heavy cream
- 7.5g Olive Branch spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon powder, sunflower oil, black pepper)
Contains: Milk, Sulphites
You will need:
Large pan
Oil
Salt & pepper (S&P)
Medium pan
Total Fat
40 g
Saturated Fat
16 g
Sodium
1070 mg
Total Carb
26 g
Sugars
9 g
Protein
35 g
Fibre
5 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, 6 to 8 min. per side, until cooked through. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Sauté the beets
Meanwhile, in a medium pan, heat a drizzle of oil on medium-high. Add the beets and sauté, 2 to 3 min., until tender.
Make the salad
In a large bowl, combine the beets, ⅔ of the spinach, ⅓ of the tomatoes and the vinaigrette.
Make the sauce & coat the chicken
In the reserved pan, heat a drizzle of oil on medium-high. Add the onions and garlic. Sauté, scraping up any browned bits, 1 to 2 min., until fragrant. Add the cream, remaining tomatoes and spices, ¼ cup water (double for 4 portions) and S&P. Cook, stirring occasionally, 2 to 3 min., until thickened. Add the remaining spinach and cook, stirring frequently, 1 to 2 min., until wilted; season with S&P. Return the chicken and cook, spooning the sauce over, 1 to 2 min., until coated.
Plate your dish
Divide the chicken, sauce and salad between your plates. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
