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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preparation time: 25 min
Total time: 35 min - difficulty level: 1
- recipe ID:CF56
- cuisine region: Fusion
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You will Need
- knife
- vegetable peeler
- cutting board
- 2 pots
- baking sheet
- non stick liner
- water
- oil
- butter
- salt
- pepper
Preparation
1
2
Prepare the vegetables: Rinse and dry all produces. Peel the beets. Cut the onion, carrots and beets in 1 cm pieces.
3
Cook the vegetables and chicken: Place the onion, carrots and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp), vegetable spice blend and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Place in the oven for about 5 minutes, then place the rosemary chicken breast on the baking sheet. Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. Let the chicken rest 5 minutes. Cut the chicken in 1 cm slices.
Note: ensure the chicken is cooked to a minimum temperature of 165°F
4
Start the cream sauce: While the vegetables are cooking, In a pot on medium heat, add oil, butter or margarine (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add flour (1 1/2 tbsp, 3 tbsp, 1/4 cup) and salt (1 tsp, 2 tsp, 3 tsp). Combine and cook about for 1 minute, stirring regularly.
Note: This is a roux. It will thicken the sauce. It is important to cook the roux for about 1 minute to cook the flour and prevent a flour taste in the sauce.
Gluten friendly: Skip this step. Make the sauce in step 5.
5
Finish the cream sauce: Add the creamy sauce mix to the roux (oil, butter or margarine, flour, salt). Add water (1 cup, 2 cups, 3 cups). Whisk together and let the sauce thicken, whisking regularly for 3 to 13 minutes*.
*Note: The amount of sauce will impact the time it takes to thicken the sauce.
Gluten Friendly make the creamy sauce: In a pot add the creamy sauce mix and cornstarch*, water (1 cup, 2 cups, 3 cup), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) . Whisk well together. Turn on the heat to medium. Let the sauce thicken, whisking regularly for 5 to 15 minutes*.
*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, cream sauce. Serve.
Bon Appétit!
Ingredients
Included
2 Portions
4 Portions
6 Portions
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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Tags
Note: We cannot guarantee any dish is allergen free.
Nutritional Information
