Protein Swap | Carb-Wise: One-Pan Lemony Chicken Breast & Heirloom Zucchini Skillet
with Buttery Bulgur & Carrots
Cooking time
25 minutes
Servings
2/4
Calories
600 /serving
Let the fragrance of lemon lead you to a tasty oasis—and the best part is all you need is one pan to get there (a citrus zester is key, too!). This skillet supper features deliciously browned chicken breasts, started with a quick sear and finished in the pan with their accompaniments. That means a soft grain base of wholesome bulgur, cooked down with carrots, onions and zucchini, and kissed with butter for a velvety effect.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 200g Nantes carrots
- 15ml Minced garlic
- 50g Diced onions
- 1 Lemon
- 2 Heirloom zucchini
- 80g Bulgur
- 12g Chicken demi-glace
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Wheat
You will need:
Large pan
Zester
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
25 g
Saturated Fat
10 g
Sodium
1020 mg
Total Carb
51 g
Sugars
9 g
Protein
47 g
Fibre
10 g
Preparation
Start the chicken
Pat the chicken dry with paper towel; season with ⅓ of the spices 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, until partially cooked. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Mise en place
Meanwhile, zest and quarter the lemon. Medium-dice the zucchini.
Sauté the vegetables
Small-dice the carrots. In the reserved pan, heat a generous drizzle of oil on medium-high. Add the carrots, onions and ½ the remaining spices. Sauté, 2 to 3 min., until beginning to soften. Add the garlic and lemon zest (start with ½). Sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant.
Make the skillet & finish the chicken
To the pan of vegetables, add the bulgur, zucchini and 2 tbsp butter (double for 4 portions). Toast, stirring frequently, 1 to 2 min., until fragrant. Add the chicken, demi-glace, juice of ½ the lemon wedges, 1 cup water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to simmer and cook, covered, 5 to 7 min., until the chicken* is cooked through and the bulgur is tender.
Plate your dish
Divide the skillet (slice the chicken beforehand if desired) between your plates. Garnish with the juice from the remaining lemon wedges. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
