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Chicken Legs with Green Ball Cauliflower, Seared Grapefruit
& Yogurt Sauce
Wellness at Blue Apron
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Fri Delivery Only
Recipe only available for Friday delivery.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
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- Est. Cals/serving
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Believe it or not, cauliflower isn’t always white! Some varieties are orange, purple or Green Ball, like the one we used in this recipe. No matter what the color, it’s always just as nutritious—low in calories, with plenty of vitamin C and fiber, even a little protein. Roasting and browning it in a hot oven is our favorite way of preparing it to caramelize the natural sugars.
Get Cooking
fresh
ingredients
Title
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1 Grapefruit
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1 clove Garlic
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1 bunch Dill
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1 Lemon
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½ head Green Ball Cauliflower
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2 Chicken Legs
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¾ cup Plain Low-Fat Yogurt
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2 Tbsps Micro Celery
step-by-step
instructions
1
Prepare your ingredients:
Preheat the oven to 425°F. Wash and dry the fresh produce. With a knife, peel the grapefruit to remove the white pith, then slice it crosswise into rounds. Peel the garlic, and then mince it until it resembles a paste. Finely chop the dill. Cut the lemon in half. Cut the cauliflower into florets, discarding the thickest stems.
2
Start cooking the chicken:
In a large pan, heat some olive oil on medium until hot. Pat the chicken dry with paper towels, then season it with salt and pepper. Add the chicken to the pan, skin side down, and cook 7 to 8 minutes, or until browned. Transfer the chicken skin side up to a lightly oiled baking sheet. (For easy cleanup, line the baking sheet with foil).
3
Finish cooking the chicken & roast the cauliflower:
Add the cauliflower to the baking sheet with the chicken; drizzle it with a little olive oil and season with salt and pepper. Roast in the oven 8 to 10 minutes, or until the chicken is cooked through, and the cauliflower is lightly browned.
4
Make the sauce:
While the chicken and cauliflower roast, in a small bowl, combine the yogurt, garlic, dill, and a few squeezes of lemon juice. Season with salt and pepper to taste.
5
Sear the grapefruit:
Wipe out the pan used for the chicken. Heat it on medium-high until hot. Add the grapefruit rounds, and cook 2 to 3 minutes per side, or until browned.
6
Plate your dish:
Spoon some yogurt sauce on 2 plates. Divide the chicken, cauliflower, and grapefruit between the plates. Garnish with the micro celery. Enjoy!
1
Prepare your ingredients:
Preheat the oven to 425°F. Wash and dry the fresh produce. With a knife, peel the grapefruit to remove the white pith, then slice it crosswise into rounds. Peel the garlic, and then mince it until it resembles a paste. Finely chop the dill. Cut the lemon in half. Cut the cauliflower into florets, discarding the thickest stems.
2
Start cooking the chicken:
In a large pan, heat some olive oil on medium until hot. Pat the chicken dry with paper towels, then season it with salt and pepper. Add the chicken to the pan, skin side down, and cook 7 to 8 minutes, or until browned. Transfer the chicken skin side up to a lightly oiled baking sheet. (For easy cleanup, line the baking sheet with foil).
3
Finish cooking the chicken & roast the cauliflower:
Add the cauliflower to the baking sheet with the chicken; drizzle it with a little olive oil and season with salt and pepper. Roast in the oven 8 to 10 minutes, or until the chicken is cooked through, and the cauliflower is lightly browned.
4
Make the sauce:
While the chicken and cauliflower roast, in a small bowl, combine the yogurt, garlic, dill, and a few squeezes of lemon juice. Season with salt and pepper to taste.
5
Sear the grapefruit:
Wipe out the pan used for the chicken. Heat it on medium-high until hot. Add the grapefruit rounds, and cook 2 to 3 minutes per side, or until browned.
6
Plate your dish:
Spoon some yogurt sauce on 2 plates. Divide the chicken, cauliflower, and grapefruit between the plates. Garnish with the micro celery. Enjoy!
Tips from Home Chefs
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Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.
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