Garlic Chicken with Pumpkin Seed-Sage Crust over Rutabaga Mash and Lemon Swiss Chard
🍳 Low Carb
Intermediate

Garlic Chicken with Pumpkin Seed-Sage Crust over Rutabaga Mash and Lemon Swiss Chard

Golden chicken breasts with a light toasted pumpkin seed, garlic, and sage crust, served over a creamy buttered rutabaga mash with lemony sautéed Swiss chard. An original low-carb recipe that is flavorful, elegant, and satisfying for a complete meal.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 piezas (aprox. 680 g) 680 g skinless chicken breasts (cut a lo largo si son muy gruesas)
  • 70 g pumpkin seeds (tostadas lightly)
  • 4 dientes 16 g garlic (2 for the chicken and 2 for the acelgas)
  • 8 hojas 4 g fresh sage (finely chopped)
  • 45 ml olive oil (divided)
  • 30 g butter (divided)
  • 600 g rutabaga (pelado and cut diced)
  • 60 ml heavy cream (for the puree)
  • 300 g Swiss chard (separar stalks and leaves, rebanados)
  • 1 pieza 1 unit lemon (2 tbsp de jugo)
  • 3 g sweet paprika (for sazonar the chicken)
  • 8 g salt (or to taste, divided)
  • 3 g black pepper (freshly ground, divided)

Nutrition facts

per serving

498 kcal
Calories
41 g
Protein
14 g
Carbs
30 g
Fat
4 g
Fiber
10 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Dairy

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Pat the chicken breasts dry with paper towels and, if very thick, slice them horizontally for an even thickness.

  2. 2

    Place the rutabaga in a pot with cold water and 1/2 teaspoon salt. Bring to a boil, reduce to medium heat, and cook for 18 to 20 minutes until very tender.

  3. 3

    Meanwhile, chop the pumpkin seeds to a coarse texture, not a powder. Mix them in a bowl with 2 minced garlic cloves, the sage, sweet paprika, 1/4 teaspoon salt, 1/2 teaspoon black pepper, and 1 tablespoon olive oil.

  4. 4

    Rub the chicken with 1 tablespoon olive oil and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Press the pumpkin seed and sage mixture onto the top of each breast.

  5. 5

    Heat a large oven-safe skillet over medium-high heat with 1 tablespoon olive oil. Sear the chicken for 2 minutes on the side without the crust. Carefully flip so the crust faces up and transfer the skillet to the oven. Roast for 10 to 12 minutes at 220 °C / 425 °F, until the chicken is cooked through. Remove and rest for 5 minutes.

  6. 6

    While the chicken roasts, heat 1 tablespoon butter in another large skillet over medium heat. Add the Swiss chard stems and cook for 2 minutes. Stir in the remaining 2 minced garlic cloves and cook for 30 seconds.

  7. 7

    Add the Swiss chard leaves, 15 ml / 1 tablespoon lemon juice, half of the lemon zest, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Sauté for 3 to 4 minutes until wilted and keep warm.

  8. 8

    Drain the cooked rutabaga very well and return it to the hot pot for 1 minute to evaporate excess moisture. Add the heavy cream, 1 tablespoon butter, the remaining lemon zest, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Mash until creamy with a rustic texture.

  9. 9

    Serve a bed of rutabaga mash on each plate, top with the pumpkin seed crusted chicken, and add the lemon Swiss chard on the side. Spoon over any resting juices from the chicken if desired before serving.

Chef tips

For a better-adhering crust, press the pumpkin seed mixture firmly onto the chicken and avoid moving it too much while searing. Drain the rutabaga thoroughly so the mash stays silky rather than watery.

Substitutions

You can swap the rutabaga for more yellow turnip or for cauliflower if you prefer a softer mash. Fresh sage can be replaced with 1 teaspoon dried sage. Swiss chard can be replaced with spinach, with a shorter cooking time.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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