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Chicken Thighs in Rich Mushroom Sauce
High Protein
Under 50g of Carbs
Under 650 Calories
Chicken Thighs in Rich Mushroom Sauce

with Roasted Garlic Broccoli and Zucchini

10 min
Difficulty: 2/3
Canadian

Ingredients: Chicken thighs • Broccoli • Zucchini • Mushrooms • 35% Cream (milk) (cream, milk, dextrose, cellulose gel, carrageenan, mono and diglycerides, cellulose gum, polysorbate 80, sodium citrate, disodium phosphate) • 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.

Allergens

Milk

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Measuring Cups

Tags

Classic-plates
Regional-specialty
High Protein
Under 50g of Carbs
Under 650 Calories
Fall-flavours
Ingredients
Chicken Thighs

Chicken Thighs

270 g

Broccoli

Broccoli

227 g

Zucchini

Zucchini

1 unit(s)

Mushrooms

Mushrooms

113 g

Garlic, cloves

Garlic, cloves

3 unit(s)

Cream

Cream

113 mL

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Butter

Butter

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Oil

Oil

1.5 tbsp

Preparation
1
Prep

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Cut broccoli into bite-sized pieces.
  • Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Thinly slice mushrooms.
  • Peel, then mince or grate garlic.

2
Roast veggies

  • To a parchment-lined baking sheet, add broccoli, zucchini, half the garlic and 1 tbsp oil. (NOTE: For 4 servings, use 2 baking sheets with a quarter of the garlic and 1 tbsp oil per sheet.) Season with salt and pepper, then toss to coat.
  • Roast in the middle of the oven for 12-14 min, until tender. (NOTE: For 4 servings, roast in the middle and bottom of the oven, rotating sheets halfway through.)

3
Cook chicken

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat chicken dry with paper towels. Season with salt and pepper.
  • When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. (NOTE: Don't overcrowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden.
  • Transfer chicken to a unlined baking sheet.
  • Roast in the top of the oven for 10-12 min, until chicken is cooked through.**

4
Cook mushrooms

  • Reheat the same pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) butter, then mushrooms. Cook for 5-6. min, stirring occasionally, until softened.

5
Make sauce

  • Reduce heat to medium-low, then add remaining garlic. Cook for 30 sec, stirring often, until fragrant.
  • Add cream, broth concentrate and 1/3 cup (1/2 cup) water. Bring to a simmer. Cook for 2-4 min, stirring often, until sauce thickens slightly.
  • Remove from the heat. Season with salt and pepper. Cover to keep warm.

6
Finish and serve

  • Thinly slice chicken.
  • Divide chicken, broccoli and zucchini between plates.
  • Spoon mushroom sauce over top.

7

If you've opted to get chicken thighs, prep and cook in the same way the recipe instructs you to prep and cook chicken breasts.

Nutrition per serving

590

kcal

Calories

43

g

Fat

20

g

Saturated Fat

16

g

Carbohydrate

7

g

Sugar

4

g

Dietary Fiber

35

g

Protein

220

mg

Cholesterol

470

mg

Sodium

1

g

Trans Fat

1200

mg

Potassium

125

mg

Calcium

2.5

mg

Iron

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