Cal Smart Cranberry-Mustard Chicken Breasts
with Wild Rice and Roasted Veggies
Served with an easy cranberry pan sauce, this chicken dinner is every bit as delicious as it is wholesome!
Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.
Ingredients: Chicken breast • Sweet potato • Sweet bell pepper • Sugar snap peas • Wild rice medley (parboiled rice, wild rice) • Cranberry spread (sugars (sugar, concentrated cranberry juice), water, sweetened dried cranberries (cranberries, sugar, vegetable oil), pectin, citric acid, potassium sorbate) • Whole grain mustard (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) (mustard) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Parsley • Garlic salt (salt, garlic powder, silicon dioxide).
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
2 unit(s)
Chicken Breasts
½ cup
Wild Rice Medley
1 unit(s)
Sweet Potato
1 unit(s)
Sweet Bell Pepper
113 g
Sugar Snap Peas
7 g
Parsley
4 g
Garlic Salt
(Contains: Milk, Sulphites, Wheat, Tree nuts, Triticale, Mustard, Soy, Sesame, Peanuts, May contain traces of allergens)
7.5 g
Vegetable Stock Powder
(Contains: May contain traces of allergens, Soy, Sulphites, Milk, Mustard, Tree nuts, Peanuts, Sesame, Wheat)
2 tbsp
Cranberry Spread
(Contains: Milk, Wheat, Egg, Fish, Mustard, Sulphites, Sesame, Crustaceans, Soy, Gluten, Tree nuts, May contain traces of allergens)
1 tbsp
Whole Grain Mustard
(Contains: Soy, Crustaceans, Wheat, Milk, Sesame, Sulphites, Egg, Gluten, Fish, May contain traces of allergens, Mustard)
Not included in your delivery
1 tbsp
Butter*
(Contains: Milk)
½ tbsp
Oil*
0.12 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- In a medium pot, stir together wild rice medley, half the stock powder, 1/8 tsp (1/4 tsp) salt and 1 cup (2 cups) water. Bring to a boil over high.
- Once boiling, reduce heat to medium-low. Cover and cook for 20-24 min, until rice is tender and liquid is absorbed. Remove the pot from heat. Set aside, still covered.
- Line a baking sheet with parchment paper.
- Core, then cut pepper into 1/4-inch slices.
- Peel, then halve sweet potato lengthwise.
- Cut sweet potato into 1/4-inch half-moons.
- To the prepared baking sheet, add peppers, sweet potatoes, half the garlic salt and 1/2 tbsp (1 tbsp) oil. Season with pepper. Toss to coat.
- Roast veggies in the middle of the oven for 18-24 min, flipping halfway through, until tender and golden.
- Heat a medium non-stick pan over medium (large pan for 4 servings).
- While the pan heats, pat chicken dry with paper towels. Season with remaining garlic salt and pepper.
- When the pan is hot, add 1 tbsp (2 tbsp) butter. Swirl pan for 30 sec, until butter melts.
- Add chicken and pan-fry for 1-2 min per side, until golden.
- Transfer chicken to another parchment-lined baking sheet. Roast in the top of the oven for 10-12 min, until cooked through.**
- Meanwhile, halve snap peas.
- Roughly chop parsley.
- To a small bowl, add cranberry spread, whole grain mustard, remaining stock powder and 2 tbsp (4 tbsp) water. Stir to combine.
- When chicken is cooked, transfer to a plate. Rest chicken, covered, for 2-3 min.
- Reheat the pan over medium.
- Add snap peas and 2 tbsp (1/4 cup) water. Season with salt and pepper. Cook for 1-2 min, stirring occasionally, until peas are tender-crisp and bright green. (TIP: Be sure to scrape up any browned bits from the pan for extra flavour!)
- Fluff rice with a fork. Stir in snap peas and half the parsley.
- Reheat the pan over low. Add cranberry sauce mixture as well as any chicken resting juices from the plate. Cook for 1 min, stirring often, until warmed through and lightly thickened. (TIP: If sauce thickens too quickly, add water, 1 tbsp at a time.)
- Thinly slice chicken.
- Divide rice, chicken and veggies between plates.
- Spoon cranberry sauce over chicken.
- Sprinkle remaining parsley over top.
If you've opted to get chicken breasts, sear in the same way the recipe instructs you to sear pork chops, then increase roasting time to 10-12 min.**
