
Lemon-Thyme Chicken with Rutabaga Cream, Roasted Leek, and Warm Spinach Black Bean Salad
An original savory, balanced dish: lemon-thyme seared chicken breast served over silky rutabaga cream, with roasted leek and a warm spinach and black bean salad. Designed for the Diabetic-Friendly category, using everyday ingredients and a straightforward method.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 600 g skinless chicken breast (cut en 4 porciones)
- 500 g rutabaga (pelado and diced)
- 2 units leek (solo the parte blanca and verde clara, en mitades a lo largo)
- 120 g fresh spinach (lavada)
- 240 g cooked black beans (escurridas and enjuagadas)
- 120 g plain Greek yogurt (without sugar)
- 180 ml low-sodium vegetable broth (for the cream)
- 30 ml olive oil (divided)
- 1 unit lemon (zest fina and 30 ml/2 tbsp of zumo)
- 8 g fresh thyme (hojitas, more extra for terminar)
- 2 cloves garlic (chopped)
- 10 g Dijon mustard (for the chicken and the ensalada)
- 2 g sweet paprika (for the chicken)
- 6 g salt (or to taste, divided)
- 2 g black pepper (freshly ground)
- 15 ml apple cider vinegar (for the ensalada tibia)
Nutrition facts
per serving
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
Instructions
- 1
Preheat the oven to 220 °C / 425 °F. Line a small baking tray or oven-safe dish.
- 2
Place the rutabaga in a medium saucepan with enough water to cover it and a pinch of salt. Bring to a boil, reduce the heat, and cook for 18 to 20 minutes until very tender.
- 3
Meanwhile, place the leeks on the tray with 1 tablespoon olive oil, a pinch of salt, and a little black pepper. Roast for 15 to 18 minutes at 220 °C / 425 °F, until tender and browned at the edges.
- 4
In a bowl, mix the lemon zest, 2 tablespoons lemon juice, fresh thyme, Dijon mustard, sweet paprika, 1 tablespoon olive oil, half of the chopped garlic, 1/2 teaspoon salt, and the black pepper. Rub this mixture over the chicken breasts.
- 5
Heat a large nonstick skillet over medium-high heat. Sear the chicken for 2 to 3 minutes per side with any remaining marinade from the bowl until lightly golden. Transfer the chicken to a baking dish or to the leek tray if there is room.
- 6
Bake the chicken at 220 °C / 425 °F for 10 to 12 minutes, or until fully cooked. Let it rest for 5 minutes before slicing.
- 7
Drain the cooked rutabaga and transfer it to a blender or food processor. Add the Greek yogurt, vegetable broth, and a pinch of salt. Blend until smooth and creamy. If you want a lighter texture, add 1 to 2 extra tablespoons broth.
- 8
In the same skillet used for the chicken, heat the remaining oil over medium heat. Add the rest of the garlic and cook for 30 seconds. Add the black beans and apple cider vinegar; stir for 1 minute. Add the spinach and cook for 1 to 2 minutes, just until wilted. Taste and adjust with a pinch of salt if needed.
- 9
To serve, spread the rutabaga cream onto four plates. Top or arrange alongside with the chicken, roasted leeks, and the warm spinach black bean salad. Finish with extra thyme leaves if desired.
Chef tips
For a smoother cream, blend the rutabaga while still hot. If the chicken breasts are very thick, butterfly them for more even cooking. The leeks roast better if they are well dried before going into the oven.
Substitutions
You can substitute the rutabaga with turnip or cauliflower, the black beans with cooked red beans, and the Greek yogurt with lactose-free plain yogurt. If you do not have fresh thyme, use 1 teaspoon dried thyme.
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 imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori 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
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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