Smart Creamy Lemon-Garlic Chicken

High Protein

Under 50g of Carbs

Under 650 Calories

with Wholesome Veggie Jumble

10 min

Difficulty: 1/3

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. Protein Plus (50 g protein or more) is based on a per serving calculation of the recipe's protein amount. Ingredients: Chicken breast • Yellow potato • Brussels sprouts • Carrots • Lemon • 35% Cream (cream, milk, dextrose, cellulose gel, carrageenan, mono and diglycerides, cellulose gum, polysorbate 80, sodium citrate, disodium phosphate) (milk) • Cream sauce spice blend (wheat flour, salt, garlic powder, onion powder, canola oil, silicon dioxide) (wheat) • Parsley • Garlic.

Allergens

Soy

Mustard

Wheat

Milk

Sulphites

May contain traces of allergens

Peanuts

Sesame

Tree nuts

Utensils

Parchment Paper

Baking Sheet

Measuring Spoons

Zester

Small Bowl

Measuring Cups

Medium Non-Stick Pan

Tags

High Protein

Under 50g of Carbs

Under 650 Calories

Ingredients

Chicken Breasts

2 unit(s)

Yellow Potato

250 g

Brussels Sprouts

170 g

Carrot

1 unit(s)

Lemon

1 unit(s)

Garlic, cloves

2 unit(s)

Parsley

7 g

Cream

56 mL

Cream Sauce Spice Blend

10 g

Oil

1.5 tbsp

Butter

1 tbsp

Salt

0.25 tsp

Pepper

0.25 tsp

Sugar

0.25 tsp

Preparation

Before starting, preheat the oven to 450˚F. Wash and dry all produce.
Remove any brown spots from potatoes, then cut into 1/4-inch rounds.
Halve Brussels sprouts (if larger, quarter them).
Peel carrot. Cut into 1/4-inch rounds.
To a parchment-lined baking sheet, add potatoes, Brussels sprouts, carrots and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Toss to coat.
Roast in the bottom of the oven for 22-26 min, stirring halfway through, until golden.

Pat chicken dry with paper towels. Season with half the Cream Sauce Spice Blend, salt and pepper.
In a medium non-stick pan (use a large pan for 4 servings), heat 1/2 tbsp (1 tbsp) oil over medium-high.
When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden.
To an unlined baking sheet, transfer chicken. Roast in the middle of the oven for 8-12 min, until cooked through.**

While veggies and chicken roast, zest, then juice half the lemon. Cut remaining lemon into wedges.
Peel, then mince or grate garlic.
Roughly chop parsley.
To a small bowl, add cream, lemon zest, half the parsley, 1/2 tbsp (1 tbsp) lemon juice, 1/4 cup (1/3 cup) water and 1/4 tsp (1/2 tsp) sugar. Season with salt and pepper. Stir to mix.
When chicken is cooked, transfer to a plate to rest for 2-3 min.

Meanwhile, reheat the same pan over medium.
When hot, add 1 tbsp (2 tbsp) butter and garlic. Cook for 30 sec, stirring often, until butter melts and garlic is fragrant.
Sprinkle remaining Cream Sauce Spice Blend over top. Stir to mix.
Add lemon-cream sauce mixture and any chicken resting juices. Season with salt and pepper. Cook for 1-2 min, stirring often, until sauce has thickened slightly. (Tip: If sauce reduces too quickly, add water 1 tbsp at a time.)