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Carb Smart Chicken Breasts and Stone Fruit Salad
Under 50g of Carbs
Carb Smart Chicken Breasts and Stone Fruit Salad

with Honey Mustard-Caper Sauce and Goat Cheese

10 min
Difficulty: 2/3
Canadian

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Chicken breast • Nectarines • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Shallot • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Red wine vinegar • Goat cheese (pasteurized goat's milk, cellulose powder, sea salt, potassium sorbate, bacterial culture, microbial enzyme) (milk) • Almonds • Honey • 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).

Allergens

Almonds
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Small Bowl
Large Non-Stick Pan
Aluminum Foil
Measuring Cups
Small pot

Tags

Under 50g of Carbs
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Spring Mix

Spring Mix

113 g

Stone Fruit

Stone Fruit

1 unit(s)

Goat Cheese, crumbled

Goat Cheese, crumbled

0.25 cup

Almonds, sliced

Almonds, sliced

28 g

Capers

Capers

30 g

Honey

Honey

1 unit(s)

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Red Wine Vinegar

Red Wine Vinegar

2 tbsp

Shallot

Shallot

1 unit(s)

Oil

Oil

1.5 tbsp

Sugar

Sugar

1 tsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook chicken

  • Before starting, preheat the oven to 450˚F.
  • Wash and dry all produce.
  • Heat a large non-stick pan over medium-high.
  • While pan heats, pat chicken dry with paper towels, then season with salt and pepper.
  • When hot, add 1 tbsp (2 tbsp) oil, then chicken. Sear for 1-2 min per side, until golden.
  • To a parchment-lined baking sheet, transfer chicken.
  • Carefully wipe out pan.
  • Roast chicken in the top of the oven for 12-14 min, until cooked through.**

2
Prep

  • While chicken roasts, peel, then cut shallot into 1/8-inch slices.
  • Cut four sections off stone fruit, avoiding the pit. Thinly slice each section.

3
Pickle shallot

  • To a small pot, add shallots, vinegar, 2 tbsp (1/4 cup) water and 1 tsp (2 tsp) sugar. Season with salt. Bring to a simmer over medium-high.
  • Once simmering, cook for 1-2 min, stirring often, until sugar dissolves. 
    Remove from heat. To a large bowl, transfer shallots, including pickling liquid.
  • Place in the fridge to cool. 

4
Toast almonds

  • Reheat the same pan from step 1 over medium.
  • When hot, to the dry pan, add almonds. Toast for 2-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn.)
  • Transfer to a plate.

5
Make honey-mustard caper sauce

  • Drain, then pat capers dry with paper towels. Roughly chop.
  • To a small bowl, add honey, capers, mustard and 1 tbsp (2 tbsp) pickling liquid. Season with pepper. Stir to combine.
  • When chicken is cooked, transfer to a cutting board and loosely cover with foil. Rest chicken for 2-3 min before slicing.

6
Finish and serve

  • To the bowl with the pickled shallots, add 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Stir to combine. Add spring mix, stone fruit and almonds. Toss to coat.
  • Thinly slice chicken.
  • Divide salad and chicken between plates.
  • Drizzle honey-mustard caper sauce over chicken.
  • Sprinkle goat cheese over salad.

7
Modularity Step (under step 1)

If you've opted to get chicken breasts, season in the same way the recipe instructs you to season pork chops, then decrease sear time to 1-2 min per side, and decrease roast time to 12-14 min.**

Nutrition per serving

530

kcal

Calories

26

g

Fat

5

g

Saturated Fat

26

g

Carbohydrate

16

g

Sugar

5

g

Dietary Fiber

47

g

Protein

135

mg

Cholesterol

690

mg

Sodium

0.2

g

Trans Fat

1050

mg

Potassium

100

mg

Calcium

2.5

mg

Iron

with Honey Mustard-Caper Sauce and Goat Cheese

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Under 50g of Carbs
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