Keto: Chicken Breasts with Rosemary-Walnut Crumble
Roasted String Beans & Brussels Sprouts
Cooking time
20 minutes
Servings
2/4
Calories
520 /serving
Let’s minimize carbs and focus on fat-burning foods, following the principles of Ketogenic cuisine. Double down on proteins with deliciously seared chicken breasts and butter-toasted walnuts in a crumble fragrant with freshly chopped rosemary. (It’s so herby and crunchy, prepare yourself to go completely nuts for the stuff!) Round out this lovely meal with roasted veggies, and drizzle the whole shebang with a whole-grain mustard sauce.
We will send you:
- 2 Chicken breasts
- 200g Brussels sprouts
- 300g String beans
- 1 Bunch of rosemary
- 30ml Whole-grain mustard
- 25g Chopped walnuts
- 30ml Vegetable demi-glace
- 5g Weekend on Mykonos spices (parsley, oregano, dill, onion, garlic, kosher salt)
Contains: Milk, Mustard, Sulphites, Walnuts
You will need:
Medium pan
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
26 g
Saturated Fat
9 g
Sodium
570 mg
Total Carb
25 g
Sugars
7 g
Protein
51 g
Fibre
10 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Remove the stem ends of the string beans. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). On a lined sheet pan, toss the Brussels sprouts with a drizzle of oil, ⅓ of the spices and S&P. Roast, 7 min., until partially cooked. Remove from the oven, stir and add the string beans, a drizzle of oil and S&P; toss well. Roast, 5 to 8 min., until the Brussels sprouts are golden brown and the string beans are crisp-tender.
Make the rosemary-walnut crumble
Meanwhile, pick the rosemary leaves off the stems; finely chop the leaves. In a medium pan, heat 1 tbsp butter (double for 4 portions) on medium. Toast the walnuts, stirring frequently, 2 to 3 min., until lightly browned and fragrant. Add ½ the rosemary; stir well. Transfer to a bowl and reserve the pan.
Cook the chicken
In the same 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, 6 to 8 min. per side, until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium-high. Add the mustard (start with ½), demi-glace, remaining rosemary and ¼ cup water (double for 4 portions). Cook, scraping up any browned bits from the bottom of the pan, 2 to 3 min., until slightly reduced; season with S&P. Add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the chicken and vegetables between your plates. Spoon the sauce over. Garnish with the rosemary-walnut crumble. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
