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Pan-Seared Chicken & Sautéed Bulgur

with Tomato Salad & Creamy Lemon-Yogurt Sauce

  • icon_serves Created with Sketch.
    Servings
    2
  • icon_cals Created with Sketch.
    Nutrition
    Est. 575 calories
    Nutrition Label
    Nutrition Label
    Nutrition Label
    Nutrition Label

The best things are simple. Let's keep them that way. This light, zesty summer meal relies on naturally delicious flavors. A fresh tomato and cucumber salad provides a juicy, crisp element to complement the wholesome, nutty chew of bulgur. Topped with seared chicken and dressed with a lemon-Greek yogurt sauce, this kind of simple fare lets the flavors of the season speak for themselves.

fresh
ingredients
Pan-Seared Chicken & Sautéed Bulgur with Tomato Salad & Creamy Lemon-Yogurt Sauce
Title
  • 2 cloves Garlic
  • 1 English Cucumber
  • 1 large bunch Parsley
  • 1 Lemon
  • 1 Shallot
  • ¼ lb Heirloom Cherry Tomatoes
  • ¾ cup Bulgur
  • ½ cup Plain Nonfat Greek Yogurt
  • 2 Boneless, Skinless Chicken Breasts
  • ¼ cup Microgreens
tried-and-true
kitchen tools
step-by-step
instructions
Cook the bulgur:
1 Cook the bulgur:
Heat a small pot of salted water to boiling on high. Once boiling, add the bulgur and cook 12 to 14 minutes, or until tender but still slightly chewy. Using a fine strainer, drain the bulgur thoroughly. Set aside as you continue cooking.
Prepare the ingredients:
2 Prepare the ingredients:
While the bulgur cooks, wash and dry the fresh produce. Peel and mince the garlic. Peel and remove both ends of the cucumber. Cut the cucumber in half lengthwise; remove and discard the seeds. Medium dice the cucumber. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds. Peel and mince the shallot. Quarter the tomatoes lengthwise.
Make the tomato salad & lemon-yogurt sauce:
3 Make the tomato salad & lemon-yogurt sauce:
While the bulgur continues to cook, in a medium bowl, combine the cucumber, tomatoes, the juice of 2 lemon wedges and half of both the shallot and parsley. Drizzle with olive oil and season with salt and pepper; toss to thoroughly coat. To make the lemon-yogurt sauce, In a separate, small bowl, combine the Greek yogurt and lemon zest. Slowly whisk in a drizzle of olive oil and season with salt and pepper to taste. Set aside as you continue cooking.
Cook the chicken:
4 Cook the chicken:
Pat the chicken dry with paper towels and season with salt and pepper on both sides. In a large pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned chicken and cook, loosely covering the pan with aluminum foil, 4 to 6 minutes per side, or until cooked through. Transfer the cooked chicken to a plate, leaving any drippings and browned bits in the pan. Set the chicken aside in a warm place as you continue cooking.
Finish the bulgur:
5 Finish the bulgur:
In the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium until hot. Add the garlic, remaining shallot and remaining parsley. Cook, stirring frequently, 30 seconds to 1 minute or until fragrant. Add the cooked bulgur, the juice of the remaining lemon wedges and ½ cup of water. Cook, scraping any browned bits from the bottom of the pan, 1 to 2 minutes, or until well combined and heated through. Remove from heat and season with salt and pepper to taste.
Plate your dish:
6 Plate your dish:
To plate your dish, thinly slice the cooked chicken. Add any juices from the sliced chicken to the bulgur; stir to combine. Divide the sautéed bulgur and sliced chicken between 2 plates. Top with a few spoonfuls of yogurt sauce and the tomato salad. Garnish with the microgreens. Enjoy!

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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.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Cook the bulgur:
1 Cook the bulgur:
Heat a small pot of salted water to boiling on high. Once boiling, add the bulgur and cook 12 to 14 minutes, or until tender but still slightly chewy. Using a fine strainer, drain the bulgur thoroughly. Set aside as you continue cooking.
2 Prepare the ingredients:
While the bulgur cooks, wash and dry the fresh produce. Peel and mince the garlic. Peel and remove both ends of the cucumber. Cut the cucumber in half lengthwise; remove and discard the seeds. Medium dice the cucumber. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds. Peel and mince the shallot. Quarter the tomatoes lengthwise.
Prepare the ingredients:
Make the tomato salad & lemon-yogurt sauce:
3 Make the tomato salad & lemon-yogurt sauce:
While the bulgur continues to cook, in a medium bowl, combine the cucumber, tomatoes, the juice of 2 lemon wedges and half of both the shallot and parsley. Drizzle with olive oil and season with salt and pepper; toss to thoroughly coat. To make the lemon-yogurt sauce, In a separate, small bowl, combine the Greek yogurt and lemon zest. Slowly whisk in a drizzle of olive oil and season with salt and pepper to taste. Set aside as you continue cooking.
4 Cook the chicken:
Pat the chicken dry with paper towels and season with salt and pepper on both sides. In a large pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned chicken and cook, loosely covering the pan with aluminum foil, 4 to 6 minutes per side, or until cooked through. Transfer the cooked chicken to a plate, leaving any drippings and browned bits in the pan. Set the chicken aside in a warm place as you continue cooking.
Cook the chicken:
Finish the bulgur:
5 Finish the bulgur:
In the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium until hot. Add the garlic, remaining shallot and remaining parsley. Cook, stirring frequently, 30 seconds to 1 minute or until fragrant. Add the cooked bulgur, the juice of the remaining lemon wedges and ½ cup of water. Cook, scraping any browned bits from the bottom of the pan, 1 to 2 minutes, or until well combined and heated through. Remove from heat and season with salt and pepper to taste.
6 Plate your dish:
To plate your dish, thinly slice the cooked chicken. Add any juices from the sliced chicken to the bulgur; stir to combine. Divide the sautéed bulgur and sliced chicken between 2 plates. Top with a few spoonfuls of yogurt sauce and the tomato salad. Garnish with the microgreens. Enjoy!
Plate your dish: