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Low carb, ready in 15 min!
20 minutes

Chicken Breasts with Maple-Dijon Glaze

Panko-Topped Roasted Kale & Parsnips

Cooking time

20 minutes

Servings

2/4

Calories

600 /serving

Maple and mustard are a match made in culinary heaven. The sharpness of Dijon plays off the airy sweetness of everyone’s fave syrup, with a splish splash of apple cider vinegar and chicken demi-glace to complete the glazing effect. It’s a glossy coat for pan-cooked chicken breasts, which you’ll arrange in artful slices on each plate. A pre-holiday roasting of kale and parsnips gets a touch of toasted panko to top out the texture.

We will send you:

  • 2 Chicken breasts
  • 400g Parsnips
  • 100g Chopped kale
  • 15ml Apple cider vinegar
  • 30ml Dijon mustard
  • 30g Panko
  • 12ml Chicken demi-glace
  • 30ml Maple syrup
  • 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)

Contains: Mustard, Sulphites, Wheat

You will need:

2 Medium pans
Whisk
Peeler
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
18 g
Saturated Fat
3 g
Sodium
1270 mg
Total Carb
69 g
Sugars
24 g
Protein
45 g
Fibre
10 g
Preparation
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Roast the vegetables
Preheat the oven to 450°F. Peel and quarter the parsnips lengthwise. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, flipping halfway, 14 to 15 min., until partially cooked. Remove from the oven and add the kale, a drizzle of oil and a pinch of salt; toss well. Roast, 4 to 5 min., until the vegetables are tender.
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Start the chicken
Meanwhile, in a medium pan, heat a drizzle of oil on medium-high. Pat the chicken dry with paper towel; season with the remaining spices and S&P. Cook, partially covered, 4 to 6 min. per side, until partially cooked.
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Make the glaze
Meanwhile, in a small bowl, whisk the vinegar (start with ½), mustard, demi-glace and maple syrup.
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Finish & glaze the chicken
To the pan of chicken, add the glaze; bring to a boil. Reduce the heat to simmer and cook, spooning the glaze over, 2 to 3 min., until the chicken* is cooked through and coated. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
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Toast the panko
In a second medium pan, heat a drizzle of oil on medium-high. Toast the panko, stirring frequently, 1 to 2 min., until golden brown; season with a pinch of salt.
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Plate your dish
Divide the chicken and vegetables between your plates. Spoon the glaze over the chicken. Garnish the vegetables with the panko. Bon appétit!

*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.