Lemony Feta Chicken
with Roasted Broccoli & Yellow Zucchini
Cooking time
20 minutes
Servings
2/4
Calories
450 /serving
Zingy fresh lemon and zippy feta cheese work in tandem to layer this dish with flavour, without breaking the calorie bank. Keep it clean and keto smart with a generous side of veggies, presented with extra wedges of lemon.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 200g Broccoli florets
- 1 Yellow zucchini
- 1 Lemon
- 30ml Vegetable demi-glace
- 30g Feta
- 10g Greek Empire spices (garlic, cumin, paprika, oregano, salt, black pepper, basil)
Contains: Milk
You will need:
Medium pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
1 or 2 tbsp Butter
Total Fat
22 g
Saturated Fat
8 g
Sodium
490 mg
Total Carb
21 g
Sugars
7 g
Protein
47 g
Fibre
6 g
Preparation
Roast the vegetables
- Preheat the oven to 450°F.
- Halve the zucchini lengthwise; thinly slice crosswise on an angle.
- On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil and S&P.
- Roast, 7 to 9 min., until partially cooked.
- Stir and add the zucchini, ⅓ of the spices and S&P; toss well.
- Roast, 7 to 9 min., until the vegetables are browned and tender.
Cook the chicken
- Meanwhile, pat the chicken dry; season with all but a pinch of the remaining spices and S&P.
- In a medium 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, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & coat the chicken
- Heat the same pan on medium.
- Add the demi-glace and ⅓ cup water (double for 4 portions). Cook, scraping up any browned bits, 1 to 2 min., until slightly reduced.
- Add 1 tbsp butter (double for 4 portions); stir well.
- Return the chicken; toss well.
Make the lemony feta
- Meanwhile, quarter the lemon.
- In a small bowl, crumble the feta. Add the juice of 2 lemon wedges (double for 4 portions), the remaining spices and a drizzle of oil; stir well.
Plate your dish
- Divide the chicken (slice beforehand if desired), sauce and vegetables between your plates.
- Top with the lemony feta.
- Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
