Seared Chicken & Fregola Sarda with Lemon-Caper Sauce

Seared Chicken & Fregola Sarda

with Lemon-Caper Sauce

40 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
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. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan 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.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

Thanks to its nutty flavor and small, round shape, fregola sarda—made from toasted semolina—is a uniquely delicious option for pasta salads. Here, as a seasonal side for pan-seared chicken, we’re tossing the pasta with sautéed summer vegetables and a rich, tangy sauce made from butter, lemon, and briny capers.
CLICK FOR RECIPE CARD

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    630 Cals (est.)
View Full Nutrition
Nutrition Label
Download

Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

fresh
ingredients
Seared Chicken & Fregola Sarda with Lemon-Caper Sauce
Title
  • 2 Boneless, Skinless Chicken Breasts
  • ⅔ cup Fregola Sarda Pasta
  • 4 oz Sweet Peppers
  • 1 Lemon
  • 2 cloves Garlic
  • 1 Zucchini
  • 1 Tbsp Capers
  • 2 Tbsps Butter
time-saving
tips & techniques
Lemon
How To: Quarter and Deseed a Lemon
Dicing round veggies square
How To: Safely Cut Round Vegetables
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Medium dice the zucchini. Cut off and discard the stems of the peppers; remove the cores. Halve lengthwise, then thinly slice crosswise.Peel and roughly chop 2 cloves of garlic. Roughly chop the capers. Quarter and deseed the lemon. 

Cook the pasta:
2 Cook the pasta:

Place the pasta in a strainer and thoroughly rinse under water to remove any excess starch. Add to the pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Cook the vegetables:
3 Cook the vegetables:

Meanwhile, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until lightly browned. Add the sliced peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Transfer to a plate. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.

Cook the chicken:
4 Cook the chicken:

Pat the chicken dry with paper towels; season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board.

*An instant-read thermometer should register 165°F.

Make the sauce:
5 Make the sauce:

To the pan of reserved fond, add the butter, chopped capers, and the juice of 2 lemon wedges. Cook on medium-high, stirring constantly and scraping up any fond, 30 seconds to 1 minute, or until thoroughly combined and the butter is melted. Turn off the heat.

Finish & serve your dish:
6 Finish & serve your dish:

To the pot of cooked pasta, add the cooked vegetables and sauce; stir to combine. Taste, then season with salt and pepper if desired. Slice the cooked chicken crosswise. Serve the finished pasta with the sliced chicken. Serve the remaining lemon wedges on the side. Enjoy!

Tips from Home Chefs

About Blue Apron

Ba hero

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

Seared Chicken & Fregola Sarda

Prepare the ingredients:
1 Prepare the ingredients:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Medium dice the zucchini. Cut off and discard the stems of the peppers; remove the cores. Halve lengthwise, then thinly slice crosswise.Peel and roughly chop 2 cloves of garlic. Roughly chop the capers. Quarter and deseed the lemon. 

2 Cook the pasta:

Place the pasta in a strainer and thoroughly rinse under water to remove any excess starch. Add to the pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Cook the pasta:
Cook the vegetables:
3 Cook the vegetables:

Meanwhile, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the diced zucchini; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until lightly browned. Add the sliced peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Transfer to a plate. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.

4 Cook the chicken:

Pat the chicken dry with paper towels; season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a cutting board.

*An instant-read thermometer should register 165°F.

Cook the chicken:
Make the sauce:
5 Make the sauce:

To the pan of reserved fond, add the butter, chopped capers, and the juice of 2 lemon wedges. Cook on medium-high, stirring constantly and scraping up any fond, 30 seconds to 1 minute, or until thoroughly combined and the butter is melted. Turn off the heat.

6 Finish & serve your dish:

To the pot of cooked pasta, add the cooked vegetables and sauce; stir to combine. Taste, then season with salt and pepper if desired. Slice the cooked chicken crosswise. Serve the finished pasta with the sliced chicken. Serve the remaining lemon wedges on the side. Enjoy!

Finish & serve your dish: