Nick’s Pick | Keto: Creamy Mustard Chicken
with Roasted Broccoli, Butternut Squash & Almonds
Cooking time
20 minutes
Servings
2/4
Calories
630 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Drape a light velvety coat over golden-seared chicken breasts. For the ultimate in simplicity, the sauce is made straight in the pan as the meat finishes cooking. It’s a splendid blend of whole-grain mustard and heavy cream, with a luscious touch of butter for a keto-friendly finish. A colourful selection of vegetables makes for ideal accessories, showcasing roasted broccoli and cubes of butternut squash interspersed with the feathery crunch of pan-toasted sliced almonds.
We will send you:
- 2 Chicken breasts
- 200g Broccoli florets
- 200g Diced butternut squash
- 30ml Whole-grain mustard
- 25g Sliced almonds
- 60ml Heavy cream
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Mustard, Sulphites, Almonds
You will need:
Large pan
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
37 g
Saturated Fat
13 g
Sodium
870 mg
Total Carb
27 g
Sugars
9 g
Protein
49 g
Fibre
5 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, 6 to 8 min., until partially cooked. Remove from the oven and add the squash, a drizzle of oil and S&P; toss well. Roast, 8 to 10 min., until the vegetables are tender.
Toast the almonds
Meanwhile, heat a large, dry pan on medium. Add the almonds and toast, stirring occasionally, 2 to 3 min., until lightly browned and fragrant. Transfer to a small bowl and reserve the pan.
Start the chicken
Pat the chicken dry with paper towel; season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium-high. Add the chicken and cook, partially covered, 4 to 6 min. per side, until partially cooked.
Make the sauce & finish the chicken
To the pan of chicken, add the cream, mustard and 2 tbsp water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, partially covered, flipping halfway, 4 to 6 min., until the chicken* is cooked through and the sauce has thickened. Add 1 tbsp butter (double for 4 portions); stir well.
Finish & serve
To the pan of vegetables, add the almonds; stir well. Divide the chicken (slice beforehand if desired) and vegetables between your plates. Spoon the sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
