BBQ Chicken Thighs over Bulgur Salad
with Grilled Carrots, Roasted Pepper Vinaigrette & Feta
Cooking time
25 minutes
Servings
2/4
Calories
490 /serving
Let’s go for fresh and fun since spring has fully sprung! Head outside to toss easy-cooking chicken thighs on a hot barbecue (or stay inside with a grill pan) and you’ll be rewarded with golden-tender meaty mouthfuls. They’re supported with a nifty, uplifty salad of fluffy bulgur boosted with snappy string peas and grilled carrots. While it soaks in flavour from a vinaigrette of lemon, garlic and roasted red pepper spread, dot the works with cubes of feta for the finale.
We will send you:
- 4 Chicken thighs
- 300g Carrots (orange or multicoloured)
- 100g Snow peas (or sugar snap peas)
- 1 Garlic clove
- 1 Lemon
- 30ml Roasted red pepper spread
- 80g Bulgur
- 30g Feta
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Sulphites, Wheat
You will need:
Medium pot
Olive oil
Oil
Salt & pepper (S&P)
BBQ (or grill pan)
Total Fat
12 g
Saturated Fat
5 g
Sodium
880 mg
Total Carb
55 g
Sugars
11 g
Protein
45 g
Fibre
11 g
Preparation
Cook the bulgur
Heat the BBQ on high, making sure to oil the grill first. 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.
Mise en place
Meanwhile, halve the carrots lengthwise (quarter if large). Quarter the lemon. Thinly slice the string peas on an angle. Mince the garlic.
Grill the chicken
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, 4 to 6 min. per side, until cooked through. Transfer to a plate. Reserve the grill pan, if using.
Grill the carrots
In a large bowl, combine the carrots, a drizzle of oil, ½ the remaining spices and S&P. Add to the BBQ (or to the reserved grill pan heated on medium-high) and grill, turning occasionally, 9 to 12 min., until tender. Transfer to a cutting board. Once cool enough, cut into 1-inch pieces. Return to the bowl.
Make the vinaigrette
Meanwhile, in a medium bowl, combine the juice of 2 lemon wedges, 3 tbsp olive oil (double both for 4 portions), the garlic, roasted red pepper spread, remaining spices and S&P.
Make the bulgur salad & serve
To the bowl of carrots, add the bulgur, string peas, ½ the vinaigrette and S&P; toss well. Divide the bulgur salad between your plates. Top with the chicken. Spoon the remaining vinaigrette over. Garnish with the cheese and remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
