Recipe

Garlic and Herb Chicken and Veggie Bulgar

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Garlic and Herb Chicken and Veggie Bulgar

An easy on the palate, juicy BBQ seared chicken fillet with roasted garlic and herb marrow and green beans served with cauliflower bulgur and zesty thick greek yoghurt.




Ingredients to serve 2

  • 2 x Chicken Breast - flattened - See Gino's Tip
  • 10g x Crushed Garlic
  • 5g x Italian Flat Leaf Parsley - chopped
  • 2.5g x BBQ Spice
  • 2 x Courgette - cut into rounds
  • 100g x Green Beans - stem end trimmed
  • 1 stalk x Spring Onion - finely sliced
  • ½ x Cauliflower - grated or chopped finely
  • 2.5g x Vegetable Spice
  • 70ml x Plain Yoghurt
  • 20ml x Lemon Juice
  • Salt and Pepper (from your pantry)
  • Olive Oil (from your pantry)

Ingredients to serve 4

  • 4 x Chicken Breast - flattened - See Gino's Tip
  • 20g x Crushed Garlic
  • 10g x Italian Flat Leaf Parsley - chopped
  • 5g x BBQ Spice
  • 4 x Courgette - cut into rounds
  • 200g x Green Beans - stem end trimmed
  • 2 stalks x Spring Onion - finely sliced
  • 1 x Cauliflower - grated or chopped finely
  • 5g x Vegetable Spice
  • 140ml x Plain Yoghurt
  • 40ml x Lemon Juice
  • Salt and Pepper (from your pantry)
  • Olive Oil (from your pantry)

Method

Before You Begin

Prepare your ingredients & cooking utensils: Use a chopping board and lay all the ingredients out. Take out any “Pantry Items”. Preheat your oven to 220°C. Place your oven tray into the oven while it's preheating so that it's hot when you add your vegetables.

Washing Instruction

Wash your hands, courgette, green beans, spring onion and cauliflower well. Rinse your Italian flat-leaf parsley thoroughly and drain on paper towel.

Gino's Tip

Cover your chicken breasts in cling film or baking sheet/parchment and gently pound them with your fist or a rolling pin to a uniform thickness. Pay particular attention to the upper thicker part of each breast; heavy pounding will split your meat.

Step 1 - Vegetable Bulgur

Toss your courgette rounds and trimmed beans in a large mixing bowl along with a few glugs of olive oil. Remove your oven tray from the oven and add your vegetables and pop in the oven for 8-10 minutes until lightly browned and tender. Remember to toss your vegetables halfway through. While your vegetables are roasting, add a drizzle of olive oil to a large casserole pan and fry your cauliflower rice for 4-5 minutes until tender. Once your vegetables have roasted, add them to your rice along with your sliced spring onion and season with your vegetable spice and pepper.

Step 2 - Mediterranean Chicken

Season your chicken breasts with your BBQ spice and pepper. Heat a large frying pan over med-high heat, add a glug of olive oil and fry your chicken breasts for 2-3 minutes on each side, until completely cooked through. If underdone, cook for 1-2 minutes longer on each side, but bear in mind that flattened breasts should cook really quickly. Transfer to a serving dish once done and toss with your crushed garlic, Italian flat-leaf parsley, and BBQ spice.

Step 3 - Lemon Yoghurt

Whisk your plain yoghurt, lemon juice and a touch of olive oil together in a small mixing bowl.

To serve

Place your vegetable bulgur as your base, top with your Mediterranean chicken and serve with your lemon yoghurt. Enjoy!