Protein Swap | Lemony Chicken Thigh Skillet
with Veggie-Studded Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
620 /serving
A lemony oasis awaits in this skillet supper—and the best part is all you need is one pan to get there (a citrus zester helps, too!). Deliciously browned chicken is accompanied by bulgur, cooked with carrots, onions and zucchini, and kissed with butter.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 15ml Minced garlic
- 2 Heirloom zucchini
- 200g Diced carrots
- 1 Lemon
- 50g Diced onions
- 80g Bulgur
- 30ml Vegetable demi-glace
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Milk • Mustard • Wheat
You will need:
Large pan
Oil
Salt & pepper (S&P)
Zester
2 or 4 tbsp Butter
Total Fat
27 g
Saturated Fat
10 g
Sodium
760 mg
Total Carb
55 g
Sugars
11 g
Protein
42 g
Fibre
13 g
Preparation
Start the chicken
- Pat the chicken dry; 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, 3 to 4 min. per side, until partially cooked.
- Transfer to a cutting board, 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
- In the reserved pan, heat a generous drizzle of oil on medium-high.
- Add the carrots, onions, zucchini 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, add the bulgur and 2 tbsp butter (double for 4 portions).
- Toast, stirring often, 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 to a 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.
