Nutritionist's Pick: Zesty Chicken Breasts with Lemony Bulgur
and Zucchini and Feta Yogurt Sauce
Ingredients: Chicken breast • Zucchini • Bulgur wheat (wheat) (durum wheat semolina) • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lemon • Spinach • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Whole grain mustard (mustard) (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) • Parsley • Garlic.
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)
Lemon
1 unit(s)
Garlic, cloves
½ cup
Bulgur Wheat
(Contains: Gluten, May contain traces of allergens, Wheat)
7 g
Zesty Garlic Blend
(Contains: Milk, Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, May contain traces of allergens, Sulphites)
7 g
Parsley
1 unit(s)
Zucchini
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
1 tbsp
Whole Grain Mustard
(Contains: Soy, Crustaceans, Wheat, Milk, Sesame, Sulphites, Egg, Gluten, Fish, May contain traces of allergens, Mustard)
1 unit(s)
Greek Yogurt
(Contains: Milk)
56 g
Baby Spinach
Not included in your delivery
2.5 tbsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Cooking Steps
- Before starting, preheat the oven to 450°F.
Wash and dry all produce. - To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Pat chicken chops dry with paper towels. Season with half the Zesty Garlic Blend, salt and pepper.
- Meanwhile, halve zucchini lengthwise, then cut into 1-inch half-moons.
- Peel, then mince or grate garlic.
- Zest, then juice lemon.
- Rough chop parlsey.
- To a small bowl, add yogurt, feta, grainy mustard, half the garlic, half the lemon zest and 1 tsp (2 tsp) lemon juice. Season with salt and pepper, then stir to combine.
- Meanwhile, heat a large non-stick pan over medium-high.
When hot, add 1/2 tbsp (1 tbsp) olive oil, then chicken. Pan-fry 1-2 min per side, until golden. - Remove from heat, then transfer chicken to an unlined baking sheet. Roast in the top of the oven for 10-12 min, until cooked through.**
- Carefully wipe pan clean.
- Re-heat the same pan over medium-high. When hot add 1 tbsp (2 tbsp) olive oil and zucchini. Cook for 3-4 min, stirring often, until tender-crisp. Season with salt and pepper.
- Add spinach, remaining Zesty Garlic Blend and remaining garlic. Cook for 1-2 min, until wilted.
- Add remaining lemon zest, remaining lemon juice and half the parsley to bulgur and fluff with a fork. Season with salt and pepper.
- Slice chicken.
- Divide bulgur, veggies and chicken between bowls.
- Spoon feta yogurt sauce over top chicken.
- Sprinkle remaining parsley over top.
If you've opted to get chicken breasts, sear in the same way the recipe instructs you to sear pork chops, then increase the roast time to 10-12 min.**
