Carb-Wise: One-Pan Za’atar Chicken Skillet
with Bulgur, Zucchini & Hummus
Cooking time
20 minutes
Servings
2/4
Calories
620 /serving
Here’s a pan with a plan! Construct a low-carb meal with low-stress appeal, by concentrating the cooking in a single skillet. The heavenly fragrance of za’atar rises from the stovetop as you sear chicken breasts to golden. Next up comes thinly sliced zucchini sizzling in butter, garlic and more of that heady herb and spice mix. Add bulgur simmered in demi-glace, let loose a handful of greens and serve over a cushion of hummus for a soft landing.
We will send you:
- 2 Chicken breasts
- 120g Baby greens (baby spinach or kale)
- 1 Garlic clove
- 1 Lemon
- 2 Green zucchini
- 120g Hummus
- 80g Bulgur
- 30ml Vegetable demi-glace
- 10g Za’atar (sesame seeds, oregano, basil, thyme, savory, lemon peel, marjoram, kosher salt)
Contains: Milk, Sesame, Wheat
You will need:
Large high-sided pan
Grater
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
26 g
Saturated Fat
10 g
Sodium
970 mg
Total Carb
49 g
Sugars
5 g
Protein
52 g
Fibre
11 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ½ the za’atar and S&P. In a large, high-sided pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Mise en place
Meanwhile, grate the garlic. Halve the lemon; juice ½ and quarter the remaining ½. Halve the zucchini lengthwise; thinly slice crosswise.
Start the skillet
In the reserved pan, heat 2 tbsp butter (double for 4 portions) on medium. Add the zucchini and sauté, scraping up any browned bits, 2 to 3 min., until slightly browned. Add the garlic and remaining za’atar. Sauté, 30 sec. to 1 min., until fragrant.
Finish the skillet
To the pan of zucchini, add the bulgur, demi-glace, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, stirring and adding the spinach halfway, 6 to 8 min., until the bulgur is tender, the spinach has wilted and the water has been absorbed. Add the lemon juice; stir well.
Plate your dish
Divide the hummus between your plates and spread out in a circular motion. Top with the skillet and chicken. Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
