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Smart Chicken Thighs Dinner
High Protein
Under 50g of Carbs
Under 650 Calories
Smart Chicken Thighs Dinner

with Creamed Spinach Sauce and Roasted Veggies

8 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. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Yellow potato • Chicken thighs • Carrots • Spinach • Yellow onion • Cream cheese (milk ingredients, modified milk ingredients, salt, bacterial culture, lactic acid, guar gum, carob bean gum, xanthan gum, potassium sorbate) (milk) • Cream sauce spice blend (wheat flour, salt, garlic powder, onion powder, canola oil, silicon dioxide) (wheat) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
May contain traces of allergens
Peanuts
Sesame
Tree nuts

Utensils

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

Tags

High Protein
Under 50g of Carbs
Under 650 Calories
Ingredients
Chicken Thighs

Chicken Thighs

270 g

Yellow Potato

Yellow Potato

300 g

Baby Spinach

Baby Spinach

113 g

Yellow Onion

Yellow Onion

1 unit(s)

Carrot

Carrot

1 unit(s)

Cream Sauce Spice Blend

Cream Sauce Spice Blend

10 g

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Cream Cheese

Cream Cheese

1 unit(s)

Salt

Salt

0.125 tsp

Butter

Butter

1 tbsp

Oil

Oil

1.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

0.25 tsp

Preparation
1
Prep

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Peel, then slice carrot into 1/8-inch rounds.
  • Remove any brown spots from potatoes, then cut into 1/2-inch pieces.
  • Peel, then cut half the onion into 1/2-inch slices. Cut remaining onion into 1/4-inch pieces.

2
Roast veggies

  • To an unlined baking sheet, add carrots, potatoes, sliced onions, half the stock powder and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Roast in the bottom of the oven for 20-24 min, stirring halfway through, until tender and golden.

3
Cook chicken

  • Heat a large non-stick pan over medium-high.
  • While 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 in 2 batches if needed.)
  • Cook chicken for 1-2 min per side, until golden. Transfer to a parchment-lined baking sheet.
  • Roast in the top of the oven for 10-14 min, until cooked through.**

4
Finish prep and start sauce

  • When chicken and veggies are nearly done, reheat the same pan over medium.
  • While the pan heats, roughly chop spinach.
  • When hot, add 1 tbsp (2 tbsp) butter and remaining onions. Cook for 2-3 min, stirring often to remove any browned bits from the pan, until onions are golden and begin to soften.

5
Finish sauce

  • Sprinkle Cream Sauce Spice Blend over onions. Stir to coat.
  • Add spinach, cream cheese, remaining stock powder, 1/4 tsp (1/2 tsp) sugar, 1/2 cup (3/4 cup) water and any chicken juices from baking sheet.
  • Cook for 1-3 min, stirring often, until spinach wilts and sauce is smooth and thickens slightly.

6
Finish and serve

  • Thinly slice chicken.
  • Divide chicken and veggies between plates
  • Spoon some of the spinach sauce over chicken, with remaining sauce served on the side.

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

570

kcal

Calories

27

g

Fat

9

g

Saturated Fat

49

g

Carbohydrate

10

g

Sugar

7

g

Dietary Fiber

36

g

Protein

160

mg

Cholesterol

1360

mg

Sodium

0.5

g

Trans Fat

1700

mg

Potassium

150

mg

Calcium

4.5

mg

Iron

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