with Veggie Jumble
Fig and maple work together in this sweet and savoury weeknight dinner. Juicy chicken and veggies are roasted together for easy clean-up, too! 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 breast • Broccoli • Carrots • 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) • 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) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Garlic salt (salt, garlic powder, tricalcium phosphate, high oleic sunflower oil, silicon dioxide).
Allergens
Utensils
Tags
Chicken Breasts
2 unit(s)
Red Onion
1 unit(s)
Carrot
1 unit(s)
Garlic Salt
3 g
Fig Spread
2 tbsp
Maple Syrup
2 tbsp
Dijon Mustard
0.5 tbsp
Chicken Broth Concentrate
1 unit(s)
Broccoli
227 g
Oil
1 tbsp
Butter
1 tbsp
Salt
0.13 tsp
Pepper
0.13 tsp
- Peel, then cut onion into 1-inch pieces, then finely chop 1 tbsp (2 tbsp) onion.
- Cut broccoli into bite-sized pieces.
- Peel, then cut carrot into 1/4-inch half moons.
- To a parchment-lined baking sheet, add 1-inch onion pieces, carrots, broccoli, 1/2 tsp (1 tsp) 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.)
- Meanwhile, pat chicken dry with paper towels, then season with 1/4 tsp (1/2 tsp) 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 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.**
- Meanwhile, add 1 tbsp butter (2 tbsp) to the same pan. Heat over medium-low, swirling the pan until melted, 1 min.
- Add reserved finely chopped onion. Cook 2-3 min, stirring occasionally, until softened. Season with salt.
- Add fig spread, maple syrup, half the Dijon (use all for 4 servings), broth concentrate and 1/4 cup (1/2 cup) water. Cook 2-3 min, stirring often, until sauce thickens slightly.
- Remove the pan from heat.
- Thinly slice chicken.
- Divide veggies and chicken between plates.
- Drizzle fig-maple sauce over chicken.
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.**
Thinly slice chicken. Divide veggies and chicken between plates. Drizzle fig-maple sauce over chicken.
530
kcal
Calories
19
g
Fat
6
g
Saturated Fat
48
g
Carbohydrate
31
g
Sugar
6
g
Dietary Fiber
44
g
Protein
140
mg
Cholesterol
1000
mg
Sodium
0.3
g
Trans Fat
1300
mg
Potassium
100
mg
Calcium
2
mg
Iron
with Sugar Snap Peas and Peppers
