Slow Carb: Pan-Browned Chicken Thighs
over Warm & Tangy Lentil Salad
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
It’s more than low carb, it’s slow carb. The focus is on meat proteins, legumes and vegetables (no fruits or starchy grains) for complex carbohydrates and fiber that take longer for the body to process. So it’s a mix and match catch when chicken thighs and lentils come together. Drop tender slices of seared chicken over a warm and vinegar-tinged salad of garlic-sautéed lentils and sweet pepper, along with a fistful of leafy greens.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 120g Baby greens (baby spinach or kale)
- 1 Garlic clove
- 1 Sweet pepper
- 540ml Lentils (canned)
- 30ml Red wine vinegar
- 30ml Vegetable demi-glace
- 15g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Sulphites
You will need:
Large pan
Strainer
Oil
Salt & pepper (S&P)
Total Fat
28 g
Saturated Fat
5 g
Sodium
1290 mg
Total Carb
70 g
Sugars
10 g
Protein
63 g
Fibre
16 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ½ the spices and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 4 to 6 min. per side, until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Mise en place
Meanwhile, halve, core and small-dice the sweet pepper. Mince the garlic. Drain and rinse the lentils.
Warm the lentils
In the reserved pan, heat a drizzle of oil on medium-high. Add the garlic and sweet pepper. Sauté, scraping up any browned bits, 2 to 3 min., until beginning to soften. Add the lentils, demi-glace, remaining spices and S&P. Cook, stirring occasionally, 2 to 3 min., until combined and warmed through.
Make the salad
Off the heat, to the pan of lentils, add the vinegar (start with ½) and 2 tbsp oil (double for 4 portions); stir well. Add the spinach and S&P; stir well.
Plate your dish
Divide the salad between your plates. Top with the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
