Harvest chicken

This hearty and flavorful bowls is filled with rosemary roasted chicken, roasted beets, carrots, onion, brown rice, and ropped with a cream sauce. This dish is a healthy meal the whole family will love!

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You will Need

Preparation

1

Prepare & cook the rice: Preheat the oven to 400F. Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt & pepper, stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the vegetables: Rinse and dry all produces. Peel the beets and carrots. Cut the onion, beet and carrots in small dices. Place the vegetables on a lined baking sheet and drizzle with oil. Season with the vegetable spice blend and salt & pepper.

3

Cook the vegetables & chicken: Bake the vegetables for 15 minutes. Add the rosemary chicken breast. Drizzle wth oil, season with salt & pepper. Bake for 20 minutes. Let the chicken rest for 5 minutes. Slice the chicken. Note: ensure the chicken is cooked to a minimum temperature of 165°F

4

Start the cream sauce: In a pot on medium heat, add butter (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add the same quantity of flour. Add salt (1 tsp, 2 tsp, 3 tsp). Combine and cook for 1 minute, stirring regularly. Gluten friendly: Skip this step. Make the sauce in step 5.

5

Finish the cream sauce: Add the creamy sauce mix to the butter, flour, salt. Add water (1 cup, 2 cups, 3 cups). Whisk regularly until the sauce thicken – 3 to 13 mins*.

Gluten Friendly make the creamy sauce: Add the creamy sauce mix and cornstarch, water (1 1/4 cup, 2 1/2 cups, 3 3/4 cups), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp). Wisk until the sauce thickens – 3 to 13 mins*

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

6

Garnish & serve: Place the rice, chicken, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, pumpkin seeds, cream sauce. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

1/2 cup

1 cup

1 1/2 cup

onion

1 small

1 medium

1 large

beet

150 gr

300 gr

450 gr

carrot

80 gr

160 gr

240 gr

rosemary garlic chicken breast

200 gr

400 gr

600 gr

spinach mix

50 gr

100 gr

150 gr

creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

pumpkin seeds

15 gr

30 gr

45 gr

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children. You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 2 & 4 :

Prepare the vegetables
Garnish & serve

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