Keto: Seared Chicken Breasts & Tomatillo Pan Sauce
with Sautéed String Beans & Zucchini
Cooking time
20 minutes
Servings
2/4
Calories
430 /serving
Enticing combos get this neat nutrition-conscious supper rolling. Tomatillos, those husked green mini-tomatoes, are a classic ingredient for saucing Mexican-themed dishes. Savour the wonderfully smoky and acidic results when they’re chopped up and cooked down with keto-lovin’ butter, and spooned over chili-lime seasoned chicken. Double your veggie factor (and avoid carbs) by featuring string beans and lengths of zucchini, cut to match and sautéed with garlic. Then let loose with grated Cotija cheese at serving time.
We will send you:
- 2 Chicken breasts
- 225g Tomatillos
- 15ml Minced garlic
- 300g String beans
- 1 Zucchini (green, yellow or heirloom)
- 30ml Vegetable demi-glace
- 30g Cotija cheese (contains lipase)
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Milk, Sulphites
You will need:
2 Large pans
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Total Fat
18 g
Saturated Fat
7 g
Sodium
880 mg
Total Carb
25 g
Sugars
13 g
Protein
46 g
Fibre
8 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ⅔ of the spices and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and keep warm, leaving any browned bits in the pan. Reserve the pan.
Mise en place
Meanwhile, remove the stem ends of the string beans. Halve the zucchini crosswise; cut into fries. Remove the husks from the tomatillos; small-dice.
Sauté the vegetables
In a second large pan, heat a drizzle of oil on medium-high. Add the string beans and zucchini. Sauté, 3 to 4 min., until beginning to soften. Add ½ the garlic, 1 tbsp water (double for 4 portions), the remaining spices and S&P. Sauté, 1 to 2 min., until the string beans are crisp-tender.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium-high. Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the tomatillos and sauté, scraping up any browned bits, 2 to 3 min. (3 to 5 min. for 4 portions), until softened; season with S&P. Add the demi-glace and ¼ cup water (double for 4 portions). Cook, stirring occasionally, 2 to 3 min. (3 to 5 min. for 4 portions), until thickened. Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the chicken (slice beforehand if desired) and vegetables between your plates. Spoon the sauce over the chicken. Garnish with the cheese. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
