July 2, 2025
Chicken & Delicata Squash with Brown Butter Sage
Chicken & Delicata Squash with Brown Butter Sage
2 servings | 50 minutes
INGREDIENTS
- 3 tbsps Extra Virgin Olive Oil (divided)
- 1 tbsp Balsamic Glaze
- 1/2 tsp Dijon Mustard
- 1 tsp Maple Syrup
- 12 ozs Chicken Breast (bone-in, skin-on)
- Sea Salt & Black Pepper (to taste)
- 1 Delicata Squash (small, cut in half lengthwise, seeds removed, cut into wedges)
- 1 tbsp Butter
- 1/4 cup Fresh Sage
METHOD
- Preheat the oven to 425oF (220oC). Line two baking sheets with parchment paper. Place an oven safe rack over top of one.
- In a small bowl, combine half the oil, balsamic glaze, mustard, and maple syrup.
- Place the chicken in a bowl and season with salt and pepper. Pour about half of the balsamic mixture over the chicken and coat well. Place the chicken on the baking sheet with the rack.
- Add the squash to the second baking sheet. Coat with the remaining oil and season with salt and pepper. Transfer the chicken to the oven and bake for 35 to 40 minutes or until cooked through.
- Halfway through baking, remove the chicken and brush the remaining balsamic mixture over top and return to the oven. Add the squash to the oven at this point too.
- In a small saucepan, melt the butter and add the sage. Stir often until the butter has browned and smells nutty, about three to four minutes.
- Divide the chicken and squash onto plates and drizzle the sage butter over the squash. Enjoy!
NOTES
- Leftovers: Refrigerate in an airtight container for up to three days.
- Serving Size: One serving is about 1 1/2 cups of squash with 1 1/2 cups chicken (sliced).
NUTRITION FACTS
Amount per serving
618 calories
51gs protein
13gs carb
40gs fat
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout