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Ready in 30 minutes

Seared Chicken Breasts with Tahini-Yogurt Sauce

Raisin-Studded Bulgur & Roasted Veggies

Cooking time

30 minutes

Servings

4

Calories

550 /serving

When yogurt meets tahini, two kinds of creaminess start to conspire. Squirt in some fresh lemon juice, and you’ve got a full-blown plot for a fantastically flavourful sauce. Drizzle this marvellous mixture over slices of seared-to-tender chicken breasts served with roasted broccoli spears and lengths of carrots. Bring some fun to a base of cozy bulgur by dotting it with sautéed scallions and plump raisins, so the kids can search for tasty tidbits as they scoop it up.

We will send you:

  • 4 Chicken breasts
  • 1 Lemon
  • 200g Carrots (orange or multicoloured)
  • 3 Scallions
  • 1 Head of broccoli
  • 30ml Tahini
  • 25g Raisins
  • 160g Bulgur
  • 100g Greek yogurt
  • 20g Mediterranean Shores spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary)

Contains: Milk, Mustard, Sesame, Sulphites, Wheat

You will need:

Medium pot
Large pan
Zester
Peeler
Sheet pan
Olive oil
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
17 g
Saturated Fat
3 g
Sodium
360 mg
Total Carb
54 g
Sugars
9 g
Protein
51 g
Fibre
11 g
Preparation
a picture
Cook the bulgur
Preheat the oven to 450°F. Thinly slice the scallions, separating the white bottoms and green tops. In a medium pot, heat a drizzle of oil on medium-high. Sauté the white bottoms of the scallions, 30 sec. to 1 min., until fragrant. Add the bulgur, raisins, 1 ½ cups water 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.
a picture
Roast the vegetables
Meanwhile, quarter the carrots lengthwise. Remove the bottom inch of the broccoli stem; peel the stem. Cut the head into long, thin florets, including the stem. In a medium bowl, combine the broccoli, a drizzle of oil, ⅓ of the spices and S&P. On a lined sheet pan, toss the carrots with a drizzle of oil, ½ the remaining spices and S&P. Roast, 5 min., until partially cooked. Remove from the oven and add the broccoli. Roast, flipping halfway, 14 to 18 min., until tender.
a picture
Cook the chicken
Meanwhile, in a large pan, heat a drizzle of oil on medium-high. Pat the chicken* dry with paper towel; season with the remaining spices and S&P. Cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
a picture
Make the sauce
Meanwhile, zest and juice the lemon. In a small bowl, combine the lemon juice and zest, tahini, yogurt, ½ the green tops of the scallions, 1 tbsp water, a drizzle of olive oil and S&P.
a picture
Plate your dish
Divide the bulgur and vegetables between your plates. Top the bulgur with the chicken and ½ the sauce. Garnish with the remaining green tops of the scallions. Serve the remaining sauce on the side. Bon appétit!

*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.