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Smart Roasted Fig-Maple Chicken Breasts
Very High Fibre
High Protein
Under 50g of Carbs
Smart Roasted Fig-Maple Chicken Breasts

with Roasted Broccoli, Red Onions and Carrots

7 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: Chicken breasts • Broccoli • Carrot • Red onion • Maple syrup • Fig spread (sugars (sugar, glucose, dried figs), water, modified corn starch, salt, pectin, citric acid, ascorbic acid, potassium sorbate, sodium benzoate) • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • 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 salt (salt, garlic powder, silicon dioxide).

Allergens

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

Tags

30-min-or-less
Very High Fibre
Regional-specialty
High Protein
Under 50g of Carbs
Under 650 Calories
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Red Onion

Red Onion

1 unit(s)

Carrot

Carrot

1 unit(s)

Garlic Salt

Garlic Salt

4 g

Fig Spread

Fig Spread

2 tbsp

Maple Syrup

Maple Syrup

1 tbsp

Dijon Mustard

Dijon Mustard

0.5 tbsp

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Broccoli

Broccoli

227 g

Oil

Oil

1 tbsp

Butter

Butter

1 tbsp

Salt

Salt

0.13 tsp

Pepper

Pepper

0.13 tsp

Preparation
1
Prep

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Peel, then cut onion into 1-inch pieces and finely chop 1 tbsp (2 tbsp) onions. 
  • Cut broccoli into bite-sized pieces.
  • Peel, then cut carrot into 1/4-inch half-moons.

2
Roast veggies

  • To a parchment-lined baking sheet, add 1-inch onion pieces, carrots, broccoli, half the garlic salt and 1/2 tbsp (1 tbsp) oil. Toss to coat.
  • Roast veggies in the middle of the oven for 8-10 min, until beginning to soften. (NOTE: Veggies will finish cooking in step 3.)

3
Cook chicken

  • Meanwhile, pat chicken dry with paper towels, then season with remaining garlic salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Pan-fry for 3-4 min per side, until golden.
  • Flip veggies, then top with chicken. Roast in the middle of the oven for 10-12 min, until chicken is cooked through and veggies are tender.**

4
Make fig-maple sauce

  • Meanwhile, to the same pan, add 1 tbsp (2 tbsp) butter. Heat over medium-low, swirling the pan for 1 min, until melted.
  • Add reserved finely chopped onions. Cook for 2-3 min, stirring occasionally, until softened. Season with salt.
  • Add fig spread, half the maple syrup (use all for 4 servings), half the Dijon (use all for 4 servings), broth concentrate and 1/4 cup (1/2 cup) water. Cook for 2-3 min, stirring often, until sauce thickens slightly.
  • Remove the pan from heat.

5
Finish and serve

  • Thinly slice chicken. 
  • Divide veggies and chicken between plates.
  • Drizzle fig-maple sauce over chicken.

6

If you've opted to get chicken breasts, sear in the same way the recipe instructs you to sear pork chops, then increase the roast time to 10-12 min.**

Nutrition per serving

490

kcal

Calories

19

g

Fat

6

g

Saturated Fat

38

g

Carbohydrate

21

g

Sugar

6

g

Dietary Fiber

44

g

Protein

140

mg

Cholesterol

1130

mg

Sodium

0.3

g

Trans Fat

1350

mg

Potassium

125

mg

Calcium

2

mg

Iron

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High Protein
Under 50g of Carbs
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Under 650 Calories

with Roasted Broccoli, Red Onions and Carrots

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High Protein
Under 50g of Carbs
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High Protein
Under 50g of Carbs
Under 650 Calories
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