Smart Roasted Chicken Breasts
with Zucchini, Cauliflower-Potato Mash and Shallot Gravy
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 • Cauliflower • Russet potato • Zucchini • Shallot • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Montreal spice blend (mustard) (spices and herbs (including mustard), salt, dehydrated garlic, canola oil) • 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) • All-purpose flour • Soy sauce (soy, sulphites, wheat) (water, wheat, soybeans, salt, hydrolyzed soya protein, sugars (sugar, glucose solids, molasses, corn syrup solids), seasoning agents, caramel colour, licorice extract, modified cornstarch, citric acid, sodium benzoate, sodium propionate, potassium sorbate, alcohol) • 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
285 g
Cauliflower
1 unit(s)
Chicken Broth Concentrate
1 unit(s)
Shallot
4 g
Garlic Salt
(May contain traces of: Milk, Sulphites, Wheat, Tree nuts, Triticale, Mustard, Soy, Sesame, Peanuts)
1 tbsp
Dijon Mustard
(Contains: Mustard May contain traces of: Milk, Sulphites, Wheat, Soy, Sesame, Fish, Egg, Crustaceans, Gluten)
1 tbsp
All-Purpose Flour
(Contains: Wheat May contain traces of: Milk, Sulphites, Tree nuts, Mustard, Soy, Sesame, Peanuts, Fish, Egg, Crustaceans, Gluten)
1 unit(s)
Zucchini
6 g
Montreal Spice Blend
(Contains: Mustard May contain traces of: Milk, Sulphites, Wheat, Tree nuts, Soy, Sesame, Peanuts)
1 unit(s)
Russet Potato
½ tbsp
Soy Sauce
(Contains: Wheat, Sulphites, Soy May contain traces of: Milk, Wheat, Mustard, Sesame, Fish, Egg)
Not included in your delivery
0.13 tsp
Pepper*
0.13 tsp
Salt*
1.5 tbsp
Oil*
3 tbsp
Butter*
(Contains: Milk)
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the oven to 450°F.
- Wash and dry all produce.
- Pat chicken dry with paper towels. Coat all over with Dijon. Season with half the Montreal Spice Blend (use all for 4 servings).
- Heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry for 1-2 min per side, until golden.
- Remove from heat, then transfer to a parchment-lined baking sheet. Roast in the middle of the oven for 11-12 min, until cooked through.**
- Reserve any drippings in a small bowl.
- Carefully wipe the pan clean.
- Meanwhile, remove any brown spots from potato. Peel, then cut potato into 1-inch pieces.
- Cut cauliflower into bite-sized pieces.
- To a large pot, add cauliflower, potatoes, 2 tsp salt and enough water to cover (by approx. 1 inch) (use same for 4 servings). Cover and bring to a boil over high.
- Once boiling, reduce heat to medium-high. Cook uncovered for 10-12 min, until fork-tender.
- Drain and return veggies to the same pot, off heat.
- Mash 2 tbsp (4 tbsp) butter into veggies until almost creamy. (NOTE: Cauliflower-potato mash will still have a few lumps!)
- Season with salt and pepper.
- Meanwhile, peel, then cut shallot into 1/4-inch pieces.
- Cut zucchini into 1/4-inch rounds.
- While cauliflower and potatoes boil, to an unlined baking sheet, add zucchini, garlic salt and 1/2 tbsp (1 tbsp) oil. Season with pepper, then toss to coat.
- Roast in the top of the oven for 12-14 min, until tender-crisp.
- When chicken is almost done, reheat the pan (from step 1) over medium.
- When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add shallots. Cook for 2-3 min, stirring often, until shallots soften slightly.
- Sprinkle flour over shallots. Cook for 1-2 min, stirring often, until coated.
- Gradually whisk in 3/4 cup (1 1/2 cups) water, until smooth.
- Add broth concentrate, soy sauce and reserved drippings from the chicken. Bring to a simmer over medium-high.
- Once simmering, cook for 2-3 min, whisking occasionally, until gravy thickens slightly.
- Season with salt and pepper.
- Thinly slice chicken.
- Divide chicken, cauliflower-potato mash and zucchini between plates.
- Spoon shallot gravy over top of chicken.
If you've opted to get chicken breasts, prep and cook in the same way the recipe instructs you to prep and cook pork chops.**
