Greek-Inspired Chicken & Freekeh Salad with Sweet & Spicy Roasted Carrots

Greek-Inspired Chicken & Freekeh Salad

with Sweet & Spicy Roasted Carrots

40 MIN
4 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Our hearty freekeh salad–a tender wheat that’s harvested early, then toasted–gets pops of brightness from crisp cucumbers and briny feta. Carrots, glazed with harissa, add a hint of warming sweetness to complement the nutty grain.

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  • Nutrition
    PER SERVING
  • Calories
    600 Cals (est.)
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fresh
ingredients
time-saving
tips & techniques
Cook the freekeh:
1 Cook the freekeh:

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven, then preheat to 450°F. Heat a medium pot of salted water to boiling on high. Once boiling, add the freekeh and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare & roast the carrots:
2 Prepare & roast the carrots:

While the freekeh cooks, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Transfer to a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Carefully transfer the roasted carrots to a bowl; add the honey (kneading the packet before opening) and harissa paste. Stir to coat. Season with salt and pepper to taste.

Prepare the ingredients & make the yogurt sauce:
3 Prepare the ingredients & make the yogurt sauce:

While the carrots roast, if necessary, peel 1 clove of garlic. Finely chop; using the flat side of your knife, smash until it resembles a paste (or use a zester). Medium dice the cucumbers; place in a bowl and season with salt and pepper. Roughly chop the parsley leaves and stems. In a bowl, combine the yogurt, Espelette pepper, 1 tablespoon of water, and as much of the garlic paste as you’d like. Season with salt and pepper.

Cook the chicken:
4 Cook the chicken:

While the carrots continue to roast, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and the oregano. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken and cook 5 to 7 minutes per side, or until browned and cooked through. Transfer to a cutting board.

Finish & serve your dish:
5 Finish & serve your dish:

To the pot of cooked freekeh, add the seasoned cucumbers and cheese (crumbling before adding). Add 1 tablespoon of olive oil. Season with salt and pepper and stir to combine. Slice the cooked chicken crosswise. Serve the finished freekeh topped with the dressed carrots, sliced chicken, and yogurt sauce. Garnish with the chopped parsley. Enjoy! 

Tips from Home Chefs

Cook the freekeh:
1 Cook the freekeh:

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven, then preheat to 450°F. Heat a medium pot of salted water to boiling on high. Once boiling, add the freekeh and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare & roast the carrots:

While the freekeh cooks, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Transfer to a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Carefully transfer the roasted carrots to a bowl; add the honey (kneading the packet before opening) and harissa paste. Stir to coat. Season with salt and pepper to taste.

Prepare & roast the carrots:
Prepare the ingredients & make the yogurt sauce:
3 Prepare the ingredients & make the yogurt sauce:

While the carrots roast, if necessary, peel 1 clove of garlic. Finely chop; using the flat side of your knife, smash until it resembles a paste (or use a zester). Medium dice the cucumbers; place in a bowl and season with salt and pepper. Roughly chop the parsley leaves and stems. In a bowl, combine the yogurt, Espelette pepper, 1 tablespoon of water, and as much of the garlic paste as you’d like. Season with salt and pepper.

4 Cook the chicken:

While the carrots continue to roast, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and the oregano. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken and cook 5 to 7 minutes per side, or until browned and cooked through. Transfer to a cutting board.

Cook the chicken:
Finish & serve your dish:
5 Finish & serve your dish:

To the pot of cooked freekeh, add the seasoned cucumbers and cheese (crumbling before adding). Add 1 tablespoon of olive oil. Season with salt and pepper and stir to combine. Slice the cooked chicken crosswise. Serve the finished freekeh topped with the dressed carrots, sliced chicken, and yogurt sauce. Garnish with the chopped parsley. Enjoy! 

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