Protein Swap | Carb-Wise: Middle Eastern-Style Chicken Breasts & Red Pepper Hummus
Roasted Green Beans, Pomegranate Molasses & Walnuts
Cooking time
20 minutes
Servings
2/4
Calories
590 /serving
The beans are always greener on the other side. To prove the old adage true: when they come out of the oven, roasted with walnuts and a sprinkle of za’atar, they get a divine drizzle of pomegranate molasses for a total treat. Earthy, herby Middle Eastern seasonings also make a marvel of these juicy browned chicken breasts, set down on plates of warm bulgur alongside hummus amped up with roasted red pepper spread.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Green beans
- 60g Hummus
- 30ml Roasted red pepper spread
- 25g Chopped walnuts
- 80g Bulgur
- 15ml Pomegranate molasses
- 10g Za’atar (sesame seeds, oregano, basil, thyme, savory, lemon peel, marjoram, kosher salt)
Contains: Sesame, Sulphites, Walnuts, Wheat
You will need:
Medium pot
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
21 g
Saturated Fat
3 g
Sodium
740 mg
Total Carb
55 g
Sugars
12 g
Protein
52 g
Fibre
13 g
Preparation
Cook the bulgur
Preheat the oven to 450°F. 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.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the za’atar and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 4 to 6 min. per side (6 to 8 min. per side for chicken breasts), until cooked through. Transfer to a plate.
Roast the green beans & walnuts
Meanwhile, remove the stem ends of the green beans. On a lined sheet pan, toss the green beans and walnuts with a drizzle of oil, the remaining za’atar and S&P. Roast, 5 to 8 min., until crisp-tender. Drizzle with the pomegranate molasses.
Make the red pepper hummus
Meanwhile, in a small bowl, combine the hummus, roasted red pepper spread and S&P.
Plate your dish
Divide the red pepper hummus between your plates and spread out in a circular motion. Top with the bulgur, chicken, greens beans and walnuts. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
