Grilled chicken with lemon bulgur & asparagus
708 kcal per person
39g Protein
82g Carbs
25g Fat
15g Fiber
Ingredients
- 1 clove garlic (5 g)
- 6 ounces asparagus (frozen) (168 g)
- 1 ½ tablespoon olive oil (23 ml)
- 3 ounces bulgur (84 g)
- ½ cube vegetable bouillon
- 2 squeezes lemon juice (10 ml)
- 2 teaspoons thyme, dried (4 g)
- 3 ounces chicken breast (84 g)
- 3 ounces garden peas (frozen) (84 g)
- ½ tablespoon honey (10 g)
- 1 tablespoon yellow mustard (20 g)
Preparing this recipe
- Preheat the oven to 400°F (200°C).
- Mince the garlic. Cut the asparagus into pieces about 2 inches long. Place the asparagus on a baking sheet, drizzle with ⅓ of the oil and season with salt and pepper. Roast for 12–15 minutes, until tender and lightly caramelized.
- Cook the bulgur according to the package instructions, adding the bouillon cube. Stir in half the lemon juice and the thyme.
- Mix the garlic into ⅓ of the oil. Brush the chicken breast with this mixture and season with salt and pepper to taste. Heat a grill pan over medium heat. Grill the chicken for 6–7 minutes per side, until fully cooked through.
- Cook the peas in boiling water until tender, about 3–5 minutes.
- In a bowl, whisk together the honey, mustard, the remaining oil and the remaining lemon juice. Season with salt and pepper.
- Serve the bulgur with the grilled chicken, asparagus and peas. Drizzle the honey mustard dressing over the chicken or serve it on the side as a condiment for the bulgur.
Requisites:
- Baking sheet lined with parchment paper
Tip van FitChef
1. Add some fresh dill; it pairs perfectly with the lemon, chicken and asparagus, making the dish even more delicious.
2. Use a little less mustard if you want a milder and softer-tasting dressing.
