Carb-Wise: Warm Chicken Salad with Creamy Chive Dressing
Roasted Early Winter Veggies & Lemon-Butter Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
780 /serving
Warm up to the oncoming winter with a soul-quenching salad. Roasted beets and Brussels sprouts are the heartiest of vegetables, emerging from the oven in a dusting of fragrant herbs. They join juicy slices of seared chicken thighs on a bed of fluffy bulgur, spiked with lemon zest and butter to melt in your mouth. A thick and lemony sour cream dressing flecked with fresh chives brings luscious luxury to every bite.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 225g Red beets
- 200g Brussels sprouts
- 1 Bunch of chives (or garlic chives)
- 1 Lemon
- 80g Bulgur
- 43ml Sour cream
- 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:
Medium pot
Medium pan
Zester
Peeler
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
44 g
Saturated Fat
14 g
Sodium
770 mg
Total Carb
55 g
Sugars
12 g
Protein
46 g
Fibre
12 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Peel and medium-dice the beets. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). On a lined sheet pan, toss the beets with a drizzle of oil, ¼ of the spices and S&P. Roast, 8 to 10 min., until partially cooked. Remove from the oven, stir and add the Brussels sprouts, a drizzle of oil, ⅓ of the remaining spices and S&P; toss well. Roast, 12 to 14 min., until browned and tender.
Mise en place
Meanwhile, zest and juice the lemon. Thinly slice the chives.
Cook the chicken
Pat the chicken dry with paper towel; season with ½ 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, 4 to 6 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions), the remaining spices 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. Add the lemon zest and 2 tbsp butter (double for 4 portions). Fluff the bulgur.
Make the dressing
Meanwhile, in a medium bowl, combine the sour cream, lemon juice (start with ½), ½ the chives, 2 tbsp oil (double for 4 portions) and S&P.
Plate your dish
Divide the bulgur between your plates. Top with the vegetables and chicken. Drizzle with the dressing. Garnish with the remaining chives. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
