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Low carb, ready in 15 min!
20 minutes

Keto: Seared Chicken Breasts

with Curried Cauliflower & Zucchini

Cooking time

20 minutes

Servings

2/4

Calories

380 /serving

We’re counting exactly 20 minutes and zero grains in this hearty number. That’s because the Keto approach to eating goes low on carbs and high on fat-burning foods—a worthy venture even if you’re not on the diet. A rich curry sauce made with tomato, cream and Indian-inspired spices cloaks sautéed cauliflower florets and chunks of zucchini. Over top, you’ll fan out slices of perfectly seared chicken breasts for a meaty fix.

We will send you:

  • 2 Chicken breasts
  • 15ml Minced garlic
  • 200g Cauliflower florets
  • 1 Scallion
  • 1 Zucchini (green, yellow or heirloom)
  • 30ml Tomato paste
  • 30ml Vegetable demi-glace
  • 60ml Heavy cream
  • 14g Into the Taj spices (coriander, garlic purée, sea salt, ginger purée, paprika, cumin, mustard, black peppercorn, turmeric, fenugreek)

Contains: Milk, Mustard

You will need:

2 Large pans
Oil
Salt & pepper (S&P)
Total Fat
17 g
Saturated Fat
8 g
Sodium
420 mg
Total Carb
16 g
Sugars
5 g
Protein
43 g
Fibre
6 g
Preparation
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Mise en place
Halve the zucchini lengthwise; thinly slice. Thinly slice the scallion, separating the white bottom and green top.
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Start the curried vegetables
In a large pan, heat a drizzle of oil on medium. Sauté the cauliflower, 8 to 9 min., until beginning to brown. Add 2 tbsp water (double for 4 portions) and sauté, 1 to 2 min., until the water has evaporated and the cauliflower is tender. Add the zucchini, garlic and white bottom of the scallion. Sauté, 2 to 3 min., until fragrant and beginning to soften; season with S&P.
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Cook the chicken
Meanwhile, in a second large pan, heat a drizzle of oil on medium-high. Pat the chicken* dry with paper towel; season with ⅓ of the spices and S&P. Cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
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Finish the curried vegetables
Meanwhile, to the pan of vegetables, add the tomato paste. Cook, stirring frequently, 1 to 2 min., until dark red. Add the cream, demi-glace, ¼ cup water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to low and cook, stirring occasionally, 2 to 3 min., until the sauce has slightly thickened.
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Plate your dish
Divide the chicken and curried vegetables between your plates. Garnish with the green top of the scallion. Bon appétit!

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