I hate writing that—”simple, quick, healthy.” It feels as though I’m suddenly connecting myself with every mom-friendly cookbook thrown into the bargain bin at Chapters. But it’s a meal that you put down in front of people and there’s nothing scary involved. No blood sausage. No sous vide mussels. No free-time-sucking gnocchi. Just simple baked chicken breasts—tender from a a thin mustard coating that adds more of a moisture guard than flavour—simple rice, a bed of spinach, and leeks in a parsley vinaigrette.
I made it with a Celiac friend. Neither of us eat gluten. She doesn’t like spicy food. I don’t eat lactose, beef or pork. What’s left? you ask. Tons. Fear not.
So we trekked to the Marché Maisonneuve. It was my first trip to Montreal’s public market on the east side. There’s a small butcher with high quality meats, an Aliments Merci bulk store, an all-loca Quebec jams, syrups, and sauces place, a fish store I’d stay away from except on days when orders arrive (Saturday’s a good bet), and a green grocer with a good selection of fruit and vegetables at fair prices. Overall, it was worth the walk in -30°C weather. Yes, me, the woman with zero circulation just wrote that…
Because sometimes the meal is about more than the food. Simple can be good. Quick can be great. And healthy, especially in the season of New Years Resolutions, can be essential.
Chicken Dijon with Leeks Vinaigrette
Serves 4
4 chicken breasts (a good butcher may sell you double breasts as a “single” as breasts usually come in two, so ask for halves if there’s any confusion. I also hate to say to ask for boneless, skinless breasts, but if you really want this light, that’s what you get. If you want a little indulgence, go bone-in, skin-on, and bake the breasts an extra 20 minutes, approximately, or until cooked through—as low as 136°F on a meat thermometre as long as you buy quality, fresh meat)
2 tbsp Dijon or grainy mustard
1/4 tsp salt
1/8 tsp black pepper
1/2 tsp sage
1/2 tsp rosemary
4 cups spinach
1 cup Basmati rice
Leeks Vinaigrette
2 leeks, bottoms trimmed and dark green stalks removed
2 tbsp olive or sunflower oil
1/4 cup apple cider vinegar (or white wine vinegar or sherry vinegar. Even rice vinegar works)
2 tsp Dijon or grainy mustard
2 tbsp finely chopped shallots, optional
1/4 cup finely chopped parsley
1 tbsp chopped chives or green onions, optional
1/4 tsp salt
1/8 tsp pepper
1.Wash and dry chicken breasts (clean sink after washing) and rub with 2 tbsp Dijon, salt, pepper, sage, and rosemary. Preheat oven to 350°F. Place chicken breasts in casserole dish or baking tray and bake for 25-35 minutes, depending on the thickness of the breasts. Cut into them to see if there’s any pink remaining and if they’re opaque, or use a trusty meat thermometre and stick it into the thickest part of the breasts. They’re done when the thermometre reads 136°F (see link above if your thermometre thinks otherwise).
2. Make the rice by rinsing it in several changes of water until the water is clear. You can move it around with your fingers and then strain it a couple of times (like sushi rice) or rinse it directly in a strainer. Combine with 2 cups water in a medium pot. Bring to a boil. Reduce heat to low, cover, and simmer 12 minutes. Lower to lowest possible temperature for 2 more minutes. Then remove from heat but leave covered until needed. This unsticks anything sticking to the bottom adn spreads the moisture evenly through the rice. Perfect rice.
3. Make the leeks vinaigrette by bringing a large pot of salted water to a boil. Trim the root ends of the leeks and split down the centre lenthwise into linguine-sized noodles, but don’t cut through the root end. Then cut into 1 1/2″ slices widthwise starting from the top. Cut through the base once the other pieces are chopped. Add to the boiling water (or use a steamer) and cook until tender when prodded with a fork, 5-10 minutes depending on size. Drain and let cool.
4. Combine the remaining ingredients in a container or a bowl and shake or stir (don’t shake the bowl…) until well blended. Arrange leeks on a platter and pour over vinaigrette. Optionally marinate overnight in the fridge before serving. Or serve warm.
5. To serve, place a cup of spinach on each of four plates. Add a quarter of the rice on the side. Place a chicken breast (or half if they’re large) directly on the spinach to partially wilt, and a scoop of leeks vinaigrette either on the side, on the rice, or on any extruding spinach to help wilt and to season with vinaigrette.
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