Protein Swap | Winter Harvest Chicken & Veggie Bowls
with Maple-Dijon Vinaigrette
Cooking time
15 minutes
Servings
2/4
Calories
700 /serving
When it’s winter we want cozy, nutritious and comforting. But we also want fresh, fruity and uplifting. Behold these bulgur bowls, brimming with sliced Mediterranean-spiced chicken, nubs of roasted butternut squash, sweet morsels of apple and the crunch of pumpkin seeds.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 200g Diced butternut squash
- 1 Apple
- 1 Head of lettuce
- 80g Bulgur
- 60ml Maple-Dijon vinaigrette
- 25g Roasted pepitas (pumpkin seeds)
- 10g Mediterranean Shores spices (paprika, garlic, sea salt, roasted garlic, black pepper, sundried tomato, tomato, red bell pepper, mustard, oregano, natural flavour, rosemary)
Contains: Mustard • Wheat
You will need:
Medium pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
32 g
Saturated Fat
5 g
Sodium
690 mg
Total Carb
61 g
Sugars
16 g
Protein
45 g
Fibre
14 g
Preparation
Roast the squash
- Preheat the oven to 450°F.
- On a lined sheet pan, toss the squash with a drizzle of oil, ⅓ of the spices and S&P.
- Roast, stirring halfway, 12 to 15 min., until browned and tender.
Cook the chicken
- Meanwhile, pat the chicken dry; season with the remaining spices and S&P.
- In a medium 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 and let rest before slicing.
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 the bulgur.
Mise en place
- Meanwhile, roughly chop the lettuce.
- Core and medium-dice the apple.
Plate your dish
- Divide the bulgur, lettuce, apple and squash between your bowls.
- Drizzle with the vinaigrette.
- Top with the chicken.
- Garnish with the pepitas. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
