Nutritionist's Pick: Pan-Seared Chicken and Roasted Sweet Potatoes
with Spinach Bulgur and Lime-Yogurt Sauce
Tender pan-seared chicken pairs perfectly with a hearty mix of spinach bulgur and roasted sweet potatoes. Finished with cool, citrusy lime-yogurt sauce, every bite of this nutritionist's pick is bright, balanced and satisfying — a nourishing blend of lean protein, whole grains and vibrant veggies.
Ingredients: Chicken breast • Bulgur wheat (wheat) (durum wheat semolina) • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lime • Spinach • Sunflower seeds • Sweet potato • Cilantro • Smoked paprika-garlic blend (sulphites) (smoked paprika, garlic powder, silicon dioxide).
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
2 unit(s)
Chicken Breasts
1 unit(s)
Sweet Potato
½ cup
Bulgur Wheat
(Contains: Wheat May contain traces of: Gluten)
6 g
Smoked Paprika-Garlic Blend
(Contains: Sulphites May contain traces of: Tree nuts, Wheat, Milk, Mustard, Peanuts, Sesame, Soy)
1 unit(s)
Greek Yogurt
(Contains: Milk)
28 g
Sunflower Seeds
1 unit(s)
Lime
3.5 g
Cilantro
56 g
Baby Spinach
Not included in your delivery
3 tbsp
Oil*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the oven to 425°F.
Wash and dry all produce. - Cut sweet potatoes into 1/2-inch pieces.
- To a parchment-lined baking sheet, add sweet potatoes and 1 tbsp olive oil. Season with salt and pepper, if you like. Toss to coat. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp olive oil per sheet.)
- Roast in the middle of the oven for 16-18 min, stirring halfway through, until tender and golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, switching baking sheet positions halfway through.)
- To a medium pot, add 1/8 tsp (1/4 tsp) salt and 3/4 cup (1 1/2 cups) water. Cover and bring to a boil over high.
- Once water is boiling, add bulgur and half the Smoked Parika-Garlic Blend. Stir, then cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, zest, then juice half the lime (use whole lime for 4 servings). Cut any remaining lime into wedges.
- Rough chop spinach.
- Rough chop cilantro.
- While bulgur is hydrating, add chopped spinach to the pot. Do not mix.
- Heat a large non-stick pan over medium-high.
- Meanwhile, pat chicken dry with paper towels.
- To a large bowl, add chicken and remaining Smoked Paprika-Garlic Blend. Season with salt and pepper, if you like. Toss to coat.
- When hot, add 1 tbsp (2 tbsp) olive oil and chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden. Transfer chicken to another parchment-lined baking sheet. Roast in the middle of the oven for 10-12 min [7-9 min], until cooked through.**
- Carefully wipe pan clean.
- Reheat the same pan over medium.
- When hot, add sunflower seeds to the dry pan. Toast for 4-5 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate.
- To a small bowl, add yogurt, lime juice, half the lime zest, half the cilantro and 1/2 tbsp (1 tbsp) water. Whisk to combine. Season with salt and pepper, if you like.
- To the bulgur-spinach mix, add 2 tbsp (4 tbsp) olive oil and remaining lime zest. Fluff with a fork. Season with salt and pepper, if you like.
- Add toasted sunflower seeds to the pan with roasted sweet potatoes. Toss to combine.
- Thinly slice chicken.
- Divide chicken, bulgur, sweet potatoes and lime-yogurt sauce between bowls.
- Sprinkle remaining cilantro over top.
- Season with salt and pepper, if you like.
- Squeeze a lime wedge over top.
