Chive & Mustard Chicken with Roast Vegetables and Bulgur Salad

Chive & Mustard Chicken with Roast Vegetables and Bulgur Salad

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, April 8, 2018.

Slice your chives as thin as you can, using a sharp knife will make this much easier.


Ingredients

ROAST VEGETABLES

  • ½ brown onion, diced 2cm
  • ½ punnet white button mushrooms, quartered
  • ½ carrot, diced 2cm
  • ½ teaspoon oil

BULGUR SALAD

  • 70g bulgur wheat
  • ½ courgette
  • ½ bag baby spinach
  • 1 sachet French vinaigrette

CHIVE AND MUSTARD CHICKEN

  • 275g lean chicken breasts
  • ¾ teaspoon oil
  • 1 clove garlic, finely chopped
  • 2-3 tablespoons chopped chives
  • ¾ teaspoon wholegrain mustard
  • ½ cup chicken stock
  • ¼ cup lite sour cream

Steps

  1. Preheat oven to 220ºC. Line an oven tray with baking paper. Bring a full kettle to the boil. Prepare ingredients.
  2. Toss onion, mushrooms and carrot on prepared tray with oil and season. Roast for 18-20 minutes, until tender and lightly golden. Turn once.
  3. Add bulgur and a pinch of salt to a medium, heatproof bowl and cover with boiling water. Cover and leave to soak for 15-18 minutes, until grains are tender. Drain well through a sieve and return to bowl. Grate courgette, roughly chop spinach and add to bowl. Set aside.
  4. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make two 1.5cm-thick steaks.
  5. Heat oil in a medium fry-pan on medium-high heat. Season chicken and cook for 2-3 minutes each side (depending on thickness), or until cooked through.
  6. Add garlic, chives, mustard and stock to pan. Cook for about 2 minutes, turning chicken often, until liquid has reduced slightly. Remove chicken from pan (leaving the sauce) and set aside to rest. Continue to cook sauce until stock has reduced by half. Remove pan from heat then stir through sour cream. Lightly season to taste.
  7. Add vinaigrette to bowl with bulgur, toss to combine and season to taste.
  8. Slice chicken thickly and toss back through any resting juices.
  9. To serve, share bulgur salad between plates. Top with roast vegetables and spoon over chive and mustard chicken with sauce.

Nutritional Information

Energy 1587 kj
379 kcal
Protein 39.2g
Carbohydrate 27.9g
Fat 10.2g