Protein Swap | Maple-Mustard Chicken
with Roasted Green Beans & Orzo
Cooking time
15 minutes
Servings
2/4
Calories
720 /serving
Maple syrup and mustard hit just right. You’ll spoon the sauce over smoky-sweet chicken, while green beans roast in the oven and buttery orzo pasta waits in the wings. Then you’ll sit down to enjoy the rewards that 15 minutes of cooking can bring.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 400g Green beans (or string peas)
- 15ml Whole-grain mustard
- 140g Orzo
- 30ml Vegetable demi-glace
- 15ml Maple syrup
- 10g Sweet & Smoky BBQ spices (brown sugar, paprika, salt, onion, cumin, coriander seeds, mustard, canola oil, cellulose fiber (anti-caking agent), Cayenne pepper, black pepper, hickory smoke flavour)
Contains: Milk • Mustard • Sulphites • Wheat
You will need:
Medium pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
2 or 4 tbsp Butter
Total Fat
24 g
Saturated Fat
9 g
Sodium
740 mg
Total Carb
77 g
Sugars
16 g
Protein
51 g
Fibre
8 g
Preparation
Boil the orzo
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with 1 tbsp butter (double for 4 portions) and S&P to prevent sticking.
Roast the green beans
- Meanwhile, remove the stem ends of the green beans.
- On a lined sheet pan, toss with a drizzle of oil, ½ the spices and S&P.
- Roast, 5 to 8 min., until crisp-tender.
Cook & coat the pork
- Meanwhile, pat the pork dry; season with the remaining spices and S&P.
- In a medium pan, heat a drizzle of oil on medium-high.
- Add the pork* and cook, 3 to 5 min. per side, until browned and cooked through.
- Add 1 tbsp butter, ¼ cup water (double both for 4 portions), the maple syrup, mustard and demi-glace.
- Cook, spooning the sauce over, 1 to 2 min., until slightly reduced.
Plate your dish
- Divide the orzo between your plates.
- Top with the green beans and pork (slice beforehand if desired).
- Spoon the sauce over the pork. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
