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.
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.
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

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 Plans
  • 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
How To: Quarter and Deseed a Lemon
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

Get Plans

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:
Browse Steps
1 of 6