with Kale & Roasted Carrots

Yield: 2 Servings

A nutritious bowl truly has it all, with bulgur wheat—a hearty, fluffy whole grain and longtime staple of Middle Eastern and Mediterranean cuisines. Combined with crunchy tenderized kale for a big dose of greens, oven-roasted sweet red onion and carrots, topped with garlicky pan-seared chicken, and drizzled with a savory-sweet honey-miso sauce.
BULGUR – This hearty whole grain is a nutritional powerhouse.
Cutting carrots diagonally (bias cut) not only looks good but also provides more surface area to caramelize in the oven.
Prep: 10, Cook: 35

• 6oz carrots
• ½cup bulgur wheat
• 1oz miso sauce concentrate
• 1red onion
• 4oz kale
• 10oz chicken cutlets
• 1tsp garlic powder
• 2tsp honey
• salt & pepper
• 2TBS cooking oil

Prep:

Adjust rack to middle position and preheat oven to 450°F. Wash and dry produce.

Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Halve, peel, and slice onion into ½-inch-thick wedges, mince one wedge.

Remove and discard any large stems from kale, chop into bite-size pieces if desired. Add kale and a drizzle of oil to a large bowl, using your hands, massage kale until leaves are tender (similar to how you would knead dough), 1 minute.

Roast veggies:

Toss carrots and onion wedges on a baking sheet with a large drizzle of oil, salt, and pepper.

Roast on middle rack until browned and tender, 20-25 minutes.

Make bulgur:

Meanwhile, heat a drizzle of oil in a small pot over medium-high heat. Add minced onion, cook, stirring, until softened and translucent, 3- to 4-minutes.

Stir in bulgur, 1 cup water, and ½ tsp salt. Bring to a boil, then cover and reduce to a low simmer. Cook until water has absorbed, and bulgur is tender, 12-15 minutes.

Keep covered off heat (you’ll finish it in Step 6).

Cook chicken:

While bulgur cooks, pat chicken dry with paper towels, season all over with garlic powder, salt, and pepper.

Heat a large drizzle of oil in a large pan over medium heat. Add chicken, cook until browned and cooked through, 6- to 8-minutes per side.

Transfer chicken to a cutting board to rest.

Make sauce:

While chicken cooks, in a small microwave-safe bowl, combine miso sauce concentrate, honey, 2 TBSP water, and a pinch of salt. Cover with plastic wrap, microwave until heated through, 30 seconds. Stir honey miso sauce to combine and set aside.

Finish & serve:

Drain any excess water from bulgur, if necessary, fluff with a fork. Season with salt and pepper. Add bulgur and roasted veggies to bowl with kale. Toss to combine, season with salt and pepper to taste.

Slice chicken crosswise.

Divide bulgur-kale mixture between bowls. Top with chicken and drizzle with honey miso sauce. Serve.