Calorie-Wise: West African-Inspired Chicken & Squash
over Pea-Studded Cauliflower ‘Rice’
Cooking time
20 minutes
Servings
2/4
Calories
670 /serving
Ready to warm up, in more ways than one? Taking inspiration from West African foodways, this recipe unpacks sun-soaked moments without packing a lot of calories. Golden-seared chicken breasts and chunks of butternut squash get a good dose of fresh ginger and our Out of Africa spices, laden with paprika, cumin, allspice and cloves. They glisten under a sauce made with peanut butter and tomato for tongue-tingling richness, laid upon low-carb riced cauliflower studded with green peas.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 200g Cauliflower ‘rice’ (chopped cauliflower)
- 200g Diced butternut squash
- 15ml Ginger paste
- 150g Green peas
- 25g Chopped peanuts
- 60g Peanut butter
- 15ml Tomato paste
- 9.5g Out of Africa spices (paprika, salt, cumin, fenugreek, cardamom, black pepper, allspice, turmeric, coriander, cinnamon, cloves, ajowan, ginger, kosher salt)
Contains: Peanuts
You will need:
Medium pan
Large pan
Whisk
Oil
Salt & pepper (S&P)
Total Fat
33 g
Saturated Fat
5 g
Sodium
250 mg
Total Carb
41 g
Sugars
14 g
Protein
57 g
Fibre
10 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ½ 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, leaving any browned bits in the pan. Reserve the pan.
Sauté the cauliflower rice & peas
Meanwhile, in a medium pan, heat a drizzle of oil on medium-high. Add the cauliflower rice and sauté, adding the peas halfway, 6 to 8 min., until softened; season with S&P.
Make the peanut sauce
Meanwhile, in a small bowl, whisk the peanut butter, tomato paste and ¾ cup water (double for 4 portions).
Sauté the squash & coat the chicken
In the reserved pan, heat a drizzle of oil on medium. Add the ginger and sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the squash and sauté, 5 to 7 min., until tender. Add the peanut sauce and cook, stirring frequently, 1 to 2 min., until heated through; season with the remaining spices. Return the chicken and cook, spooning the sauce over, 1 to 2 min., until coated.
Plate your dish
Divide the cauliflower rice and peas between your bowls. Top with the chicken (slice beforehand if desired) and sauce. Garnish with the peanuts. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
