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Clean15
Spicy

Seared Chicken Breasts in Cajun-Style Butter Sauce

with Roasted Broccoli & Butternut Squash

Cooking time

25 minutes

Servings

2/4

Calories

460 /serving

How’s about inviting some Southern-style hospitality into your home this week? A generous pat of butter is the basis for a richly flavoured Cajun-inspired sauce that’s amazingly simple to whip up with a little garlic and a peppery paprika and herb spice mix. Pull your hot-to-trot veggies out of the oven, spoon that sauce over high-protein chicken breasts, and sit back to enjoy a leisurely meal. You’ll want to leave the porch light on for this one.

We will send you:

  • 2 Chicken breasts (high-protein serving)
  • 200g Diced butternut squash
  • 200g Broccoli florets
  • 15ml Minced garlic
  • 30g Vegetable demi-glace
  • 10g A Little Louisiana spices (salt, paprika, garlic, black pepper, onion, cayenne pepper, oregano, thyme)

Contains: Milk

You will need:

Medium pan
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper
Parchment paper
Total Fat
20 g
Saturated Fat
6 g
Sodium
80 mg
Total Carbs
23 g
Sugars
7 g
Protein
48 g
Fibres
4 g
Preparation
a picture
Roast the vegetables
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli and butternut squash with a drizzle of oil; season with ½ the spice blend and S&P. Arrange in a single, even layer and roast, tossing with ½ the garlic halfway through, 18 to 20 minutes, until tender when pierced with a fork.
a picture
Cook the chicken
While the vegetables roast, in a medium pan, heat a drizzle of oil on medium-high. Pat the chicken breasts dry with paper towel; season with ½ the remaining spice blend and S&P. Add the chicken* to the pan and cook, partially covered, 6 to 8 minutes per side, until cooked through. Transfer to a cutting board, leaving any browned bits (or fond) in the pan. Reserve the pan. Let the chicken rest for 5 minutes before slicing against the grain.
a picture
Make the cajun-style butter sauce
In the reserved pan of fond, heat a drizzle of oil on medium-high. Add the remaining garlic and sauté, stirring frequently, 30 seconds to 1 minute, until fragrant. Add the demi-glace, 1 tbsp butter and 2 tbsp water (double the butter and water for 4 portions); season with the remaining spice blend and pepper to taste. Cook, stirring occasionally, 1 to 2 minutes, scraping any fond from the bottom of the pan, until heated through.
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Plate your dish
Divide the roasted vegetables and sliced chicken between your plates. Top the chicken with the cajun-style butter sauce. Bon appétit!

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