Carb-Wise: BBQ Chicken Breasts & Asian Greens
with Bulgur & Peanut-Tamarind Vinaigrette
Cooking time
25 minutes
Servings
2/4
Calories
530 /serving
Get your creative juices flowing with a tropical-themed recipe custom-made for a summer meal. It starts with chicken breasts for surefire sustenance, grilled under a smattering of sesame-laced seasonings. It’s nicely balanced with fluffy bulgur and bright veggies: Asian greens (charred on the barbecue), cherry tomatoes and crisp string peas. When you drizzle on an unusual vinaigrette of peanut butter, sweet-tart tamarind paste and chopped garlic, things become beautifully balmy on each plate.
We will send you:
- 2 Chicken breasts
- 225g Asian greens (yu choy or gai lan)
- 100g String peas (sugar snap peas or snow peas)
- 140g Cherry tomatoes
- 1 Garlic clove
- 30g Peanut butter
- 80g Bulgur
- 15ml Tamarind paste
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Peanuts, Sesame, Wheat
You will need:
Medium pot
Whisk
Oil
Salt & pepper (S&P)
BBQ (or grill pan)
Total Fat
15 g
Saturated Fat
3 g
Sodium
810 mg
Total Carb
53 g
Sugars
10 g
Protein
52 g
Fibre
11 g
Preparation
Grill the chicken
Heat the BBQ on high, making sure to oil the grill first. Pat the chicken* dry with paper towel; season with ½ the spices and S&P. Add to the BBQ (or to a grill pan heated with a drizzle of oil on medium-high, partially covered) and grill, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain. Reserve the grill pan, if using.
Mise en place
Meanwhile, remove the stem ends of the string peas; cut into thirds. Remove the bottom ½ inch of the yu choy stems. Halve the tomatoes. Mince the garlic.
Cook the bulgur
In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Grill the yu choy
Meanwhile, in a large bowl, combine the yu choy, a drizzle of oil, all but a pinch of the remaining spices and S&P. Add to the BBQ (or to the reserved grill pan heated on medium-high) and grill, 2 to 3 min. per side, until slightly charred and tender. Transfer to a cutting board. Once cool enough, roughly chop. Return to the bowl.
Make the vinaigrette
Meanwhile, in a small bowl, whisk the peanut butter, tamarind, garlic, 4 tbsp water (double for 4 portions), the remaining spices and S&P.
Dress the vegetables & serve
To the bowl of yu choy, add the tomatoes, string peas, ⅓ of the vinaigrette and S&P; toss well. Divide the bulgur between your plates. Top with the chicken and vegetables. Drizzle with the remaining vinaigrette. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
