Chicken Tenders w/Spice Rub & Herbed Veggies

Looking for something fresh, quick, and delicious. Full of protein with a tasty side, this one pan dish should fit the bill.

Aromatic Rub Fills the House With a Come-and-Get-It Scent

Serves: 2

• 12 oz Chicken Tenders or Breast (3/4 lb)

• 1 Medium Onion, sliced

• 1 cup Carrots, julienned

• 2 Cloves Garlic

• 1 tea Sprig Fresh Rosemary - about 3 inches. Strip off leaves (pull from top of stem to bottom and they should come right off - note, tender tops may be used with leaves)

• 2 Tea Fresh Basil, torn (leave some whole to put on chicken)

• Dash Thyme for Veggies

• Salt/Pepper to taste

• 2 tbl Olive Oil

Dried Ingredients for Rub

• 1 part Paprika

• 1 part Chili Powder

• 1/2 p Yellow Mustard

• 1/2 p Thyme

• 1/2 p Turmeric

• 1/2 p Curry Powder

• 1/4 p Cumin

• 1/4 p Coriander

• Dash of Red Pepper (if you want spicy)

• Mix up rub (use fork to mix thoroughly).

Preparation:

• Season both sides of chicken, and apply rub to both sides (light coating, save any leftover for another time). Do not dredge chicken through rub, sprinkle on with spoon. You don't want the raw chicken in the leftover spice rub. Set chicken aside.

• Slice onions, julienne carrots (if you don't have time use the pre-cut, organic carrots from Publix), mince garlic.

• Heat up a cast-iron skillet to Med-High and add 1 tablespoon oil (coat bottom of pan). Add onions, garlic, and carrots. Stir and season to taste. Add 1/2 rosemary, 1 tea basil leaves, and a dash of thyme (1/4 tea). Stir and cover with fry lid or set regular lid at angle so some steam can escape.

• Reduce heat to Med or Med-Low.

• Listen as it cooks, if you can hear the sizzle, you may need to add a bit of water (couple of tablespoons). Stir occasionally.

• After about five minute (or when onions start to turn translucent), add the remainder of the torn basil.

• Finish cooking another five or so minutes (until onions clear and carrots are tender).

• Transfer veggies to warm dish, cover, and set aside.

• 
  

Chicken should plump up while cooking. If it stays flat you probably need to turn the heat up a smidge.

Return skillet to heat, turn heat back up to Med-High. When hot, add a tablespoon of oil and coat bottom of pan.

• Place check in pan and let cook for 2 minutes then turn and add basil leaves and the rest of the rosemary to the tops of chicken. Turn several more times until cooked through or until internal temp is 165 degrees. You may need to reduce heat to prevent charring. Don't turn it down too much, you want a fast cook - it's called pan broiling.

• Transfer chicken and veggies to dish and enjoy. If you are making for more than two, amounts increase evenly (except the oil, it doesn’t necessarily double as you double the amounts).

• For larger amounts, I like to put the chicken in the middle of a large platter and surround it with the veggies. Garnish with extra basil or rosemary sprigs.