with Roasted Broccoli, Red Onions and Carrots
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Chicken breast • Broccoli • Carrot • Red onion • Maple syrup • Fig spread (sugars (sugar, glucose, dried figs), water, modified corn starch, salt, pectin, citric acid, ascorbic acid, potassium sorbate, sodium benzoate) • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Chicken broth concentrate (sugars (maltodextrin, sugar), chicken stock, chicken fat, chicken flavor (chicken broth, salt, flavoring, water, glutamic acid, chicken fat, chicken powder, xanthan gum, organic sunflower oil), salt, yeast extract, xanthan gum, natural flavor) • Garlic salt (salt, garlic powder, silicon dioxide).
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Tags
Chicken Breasts
2 unit(s)
Red Onion
1 unit(s)
Carrot
1 unit(s)
Garlic Salt
4 g
Fig Spread
2 tbsp
Maple Syrup
1 tbsp
Dijon Mustard
0.5 tbsp
Chicken Broth Concentrate
1 unit(s)
Broccoli
227 g
Oil*
1 tbsp
Butter*
1 tbsp
Salt*
0.13 tsp
Pepper*
0.13 tsp
- Before starting, preheat the oven to 450˚F. Wash and dry all produce.
- Peel, then cut onion into 1-inch pieces and finely chop 1 tbsp (2 tbsp) onions.
- Cut broccoli into bite-sized pieces.
- Peel, then cut carrot into 1/4-inch half-moons.
- To a parchment-lined baking sheet, add 1-inch onion pieces, carrots, broccoli, half the garlic salt and 1/2 tbsp (1 tbsp) oil. Toss to coat.
- Roast veggies in the middle of the oven for 8-10 min, until beginning to soften. (NOTE: Veggies will finish cooking in step 3.)
- Meanwhile, pat chicken dry with paper towels, then season with remaining garlic salt and pepper.
- Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Pan-fry for 3-4 min per side, until golden.
- Flip veggies, then top with chicken. Roast in the middle of the oven for 10-12 min, until chicken is cooked through and veggies are tender.**
- Meanwhile, to the same pan, add 1 tbsp (2 tbsp) butter. Heat over medium-low, swirling the pan for 1 min, until melted.
- Add reserved finely chopped onions. Cook for 2-3 min, stirring occasionally, until softened. Season with salt.
- Add fig spread, half the maple syrup (use all for 4 servings), half the Dijon (use all for 4 servings), broth concentrate and 1/4 cup (1/2 cup) water. Cook for 2-3 min, stirring often, until sauce thickens slightly.
- Remove the pan from heat.
- Thinly slice chicken.
- Divide veggies and chicken between plates.
- Drizzle fig-maple sauce over chicken.
If you've opted to get chicken breasts, sear in the same way the recipe instructs you to sear pork chops, then increase the roast time to 10-12 min.**pork
490
kcal
Calories
19
g
Fat
6
g
Saturated Fat
38
g
Carbohydrate
21
g
Sugar
6
g
Dietary Fiber
44
g
Protein
140
mg
Cholesterol
1130
mg
Sodium
0.3
g
Trans Fat
1350
mg
Potassium
125
mg
Calcium
2
mg
Iron
