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Honey Miso Chicken Bulgur Bowls😊

Honey Miso Chicken Bulgur Bowls😊

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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.

Southwest-Spiced Chicken & Cumin Rice

Southwest-Spiced Chicken & Cumin Rice

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with Roasted Zucchini, Smoky Crema & Toasted Pepitas

Yield: 2 Servings

Capture the bold, zesty flavors of Southwestern cuisine. Tender spiced chicken is served alongside buttery cumin-infused jasmine rice studded with crunchy toasted pepitas, plus succulent, garlicky roasted zucchini. Drizzle the chicken with a tangy, smoky red pepper crema just before serving to bring it all home for a hearty meal to remember.
Pepitas – Meaning “little squash seeds,” pepitas are shell-less seeds from certain varieties of pumpkin.
It’s normal for pumpkin seeds to snap, crackle, and sometimes pop right out of the pan! Cover with a lid if you’ve got a wild bunch.
Prep: 10, Cook: 35

  • 1zucchini
  • ½cup jasmine rice
  • 10oz chicken cutlets
  • 1½TBS sour cream
  • 1clove garlic
  • Âźoz cilantro
  • 1tsp cumin
  • ½oz pepitas
  • 1TBS southwest spice blend (recipe follows)
  • 2TBS smoky red pepper crema
  • salt & pepper
  • 4tsp cooking oil
  • 1TBS butter

 

Prep:
Adjust racks to middle and top positions and preheat oven to 450°F. Wash and dry produce.
Peel and mince or grate garlic. Trim and halve zucchini lengthwise, cut crosswise into ½-inch-thick half moons. Roughly chop cilantro.

 

Cook rice:
Heat a drizzle of oil in a small pot over medium-high heat. Add garlic and cook, stirring, until fragrant, 30-60 seconds.
Stir in rice, cumin, and ž cup water, bring to a boil. Once boiling, cover and reduce to a low simmer. Cook until rice is tender, 15-18 minutes.
Keep covered off heat until ready to serve.

 

Roast zucchini:

While rice cooks, toss zucchini on a baking sheet with a drizzle of oil, salt, and pepper. Roast on middle rack, tossing halfway through, 14-16 minutes.

 

Toast pepitas:

Meanwhile, heat a large dry pan over medium-high heat. Add pepitas and toast, stirring occasionally, until fragrant and browned, 2- to 3-minutes. Transfer to a plate.

 

Cook chicken:

Pat chicken dry with paper towels and season all over with Southwest Spice Blend, salt, and pepper. Sprinkle with cilantro.

Heat a large drizzle of oil in pan used for pepitas over medium-high heat. Add chicken and sear until browned, 1- to 3-minutes per side. Turn off heat.

Transfer chicken to a second baking sheet.

Tip: For easy cleanup, line baking sheet with aluminum foil first. Roast on top rack until cooked through, 6- to 8-minutes.

 

Make sauce & finish rice:

While chicken and zucchini roast, in a small bowl, combine red pepper crema and sour cream.

Fluff rice with a fork, stir in toasted pepitas and 1 TBS butter. Season with salt and pepper to taste.

 

Serve:

Slice chicken crosswise.

Divide rice, chicken, and roasted zucchini between plates. Drizzle chicken with smoky crema and serve.

 

Southwest Spice Blend

  • 2tsp garlic powder
  • 1tsp cumin
  • 1tsp chili powder

Cheesy Smothered Mushroom Chicken

Cheesy Smothered Mushroom Chicken

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with Mashed Potatoes & Roasted Carrots

Yield: 2 Servings

  • 9oz carrots
  • 12oz potatoes
  • 1oz chicken stock concentrate
  • 4oz button mushrooms
  • 2scallions
  • 10oz chicken cutlets
  • 3TBS sour cream
  • Âźcup Monterey jack cheese
  • 1TBS cooking oil
  • 2TBS butter

Prep:

Adjust rack to top position and preheat oven to 425°F. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into 1-inch-thick pieces. Trim and thinly slice mushrooms. Trim and thinly slice scallions, separating whites from greens.

Cook carrots & potatoes:

Toss carrots on a baking sheet with a drizzle of oil, salt, and pepper. Roast on top rack until tender, 25-30 minutes. Meanwhile, dice potatoes into ½-inch pieces (peel first for a smoother texture). Place in a large pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 15-20 minutes. Reserve ½ cup potato cooking liquid, then drain and return potatoes to pot. Keep covered off heat until ready to mash. Swap in asparagus for carrots; roast on middle rack, 10-12 minutes.

Cook chicken:

While potatoes cook, pat chicken dry with paper towels and season all over with salt and pepper. Heat a drizzle of oil in a large pan over medium-high heat. Add chicken and cook until browned and cooked through, 3- to 5-minutes per side. Transfer to a plate.

Mash potatoes:

Heat pot with drained potatoes over low heat; add half the sour cream and 1 TBS butter. Mash potatoes until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Season with salt and pepper.

Make sauce:

Heat a drizzle of oil in pan used for chicken over medium-high heat. Add mushrooms and scallion whites, season with salt and pepper. Cook, stirring, until softened, 2- to 4-minutes. Stir in stock concentrate and Âź cup water. Bring to a boil, then reduce to a low simmer. Cook until slightly thickened, 1- to 2-minutes. Turn off heat; stir in remaining sour cream and 1 TBS butter. Season with salt and pepper.

Finish & serve:

Heat pan with sauce over medium low; add chicken and spoon sauce over top. Evenly top chicken with Monterey Jack. Cover pan until cheese melts, 1- to 2-minutes. Divide chicken, carrots, and mashed potatoes between plates. Spoon remaining sauce over.

Chicken and Rice IP

Chicken and Rice IP

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Yield: 4 Servings
Adapted from: Cook’s Illustrated

An Instant Pot take on classic chicken and rice using bone-in chicken breasts. Stirring the rice makes the dish gluey, so simply fluff it with a fork when incorporating the peas, lemon juice, and parsley.

  • 4(12-oz) bone-in split chicken breasts, trimmed
  • salt and pepper
  • 1TBS vegetable oil
  • 3carrots, peeled and cut into ½-inch pieces
  • 1onion, chopped fine
  • 1½cups long-grain white rice
  • 4garlic cloves, minced
  • 2cups chicken broth
  • 1cup frozen peas
  • 3TBS minced fresh parsley
  • 2tsp lemon juice

Build Flavor: Pat chicken dry with paper towels and season with salt and pepper. Heat oil in pressure-cooker pot over medium-high heat until just smoking.

Brown: Set a 6-qt Instant Pot to the SAUTÉ HIGH setting. Add oil and heat until shimmering.

Brown chicken in two batches, skin side down, until golden, about 6 minutes; transfer to plate. Use additional oil if needed.

Pour off all but 1 TBS fat left in pot. Add carrots, onion, and ½ tsp salt and cook until vegetables are softened, about 5 minutes. Stir in rice and garlic and cook until fragrant, about 30 seconds. Stir in broth. Using wooden spoon, scrape up all browned bits stuck on bottom of pot and brush any rice off sides of pot. Nestle chicken, skin side up, firmly into rice.

Pressure cook: Seal Instant Pot and set to MANUAL HIGH pressure for 15 minutes.

Quick release pressure, then carefully remove lid, allowing steam to escape away from you.

Before Serving: Transfer chicken to serving dish and tent loosely with aluminum foil while finishing rice. Sprinkle peas, parsley, and lemon juice over rice, cover, and let stand until for 5 minutes. Fluff rice gently with fork and season with salt and pepper to taste. Serve with chicken.

Sous Vide Chicken Breasts

Sous Vide Chicken Breasts

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Yield: 2 to x Servings
Scott Nowell

Say hello to delightfully tender chicken breasts. Boneless, skinless or bone-in skin-on, both come out moist and luscious.

  • 28- to 10-oz chicken breasts, boneless, skinless or bone-in skin-on
  • salt & pepper
  • Lawry’s seasoning salt (Optional)
  • seasoning of choice, Herbes de Provence, Italian, Poultry, Five Spice, etc.
  • 1-2TBS cooking oil or clarified butter

Using sous vide circulator, bring water to 150°F/60°C in 7-quart or larger container.

Note: Do not use brined chicken.

Pat the breasts dry with paper towel. Season well with salt and pepper. It is fine to use more salt than normal. The slow cooking is well suited to absorbing the salt.

Place the chicken in a single layer in suitably sized zip-lock of vacuum seal bag(s). Gently lower bag into prepared water bath, and then clip top corner of each bag to side of water bath container, allowing remaining air bubbles to rise to top of bag. Reopen 1 corner of zipper, release remaining air bubbles, and reseal bag.

Cook for 90 minutes.

Remove bag with tongs.

Boneless, skinless breast: Open and serve boneless, skinless breasts.

Skin-on breasts: Heat the oil or butter in a skillet until shimmering. Place breasts skin-side down and cook for 2- to 3-minutes until you reach desired brownness. Serve.

Finishing steps – stovetop:

Remove the chicken from the bag, discard any aromatics (if using) and place it on a paper towel-lined plate. Pat it dry very carefully on both sides. Place a heavy cast-iron or stainless steel skillet with one tbsp / 15 ml of vegetable, canola, or rice bran oil over medium-high heat until shimmering. Because skin-on chicken has natural insulation, it’s not necessary to use the super-high heat that is required for searing things like steaks or pork chops.

Carefully add the chicken to the hot oil, skin side down.

For best results, use a flexible slotted fish spatula or your fingers to hold the chicken down against corner of the pan in order to maximize contact between the chicken skin and the hot oil and metal. Tilting the pan towards the chicken to help the fat pool up under the skin can also help. Be careful, the chicken may splatter and pop as it sears. I recommend wearing gloves and long sleeves if you are very sensitive to small oil splatters.

Carefully lift and peek under the chicken as it cooks to gauge how quickly it is browning. Let it continue to cook until the skin is deep brown and very crisp. This will take about two minutes total.

Remove chicken from pan and let it rest until cool enough to handle, about two minutes.

As soon as the chicken is cool enough to handle, carefully remove the wishbone, which runs along the fatter end of the breast. It should pull right out (there may not be a wishbone if it was removed in-store).

Next peel the breast off of the breastbone by running your thumb in between the meat and the bone. It should come right off.

Use a sharp chef’s knife or boning knife to slice the chicken on a bias.

Cut the chicken into 3 to 4 thick slices to make it easier to eat when serving.

Serve the chicken immediately garnished with lemon wedges, extra virgin olive oil, or a vinaigrette or sauce as desired.

Safety:

While the USDA recommends 165°F (74°C) for poultry, sous vide allows for lower temperatures for longer times, which can still be safe.

Temperature and Texture:

140°F (60°C): Very soft and juicy, ideal for chicken salad when served cold.

145-150°F (63-66°C): Juicy and tender, a good balance for most applications.

150°F (66°C): Slightly stringy when served hot, but still juicy.

160°F (71°C): Traditional, juicy, firm, and slightly stringy when served hot.

Timing:

1 hour: Minimum time to ensure safety at 145-150°F.

1.5-4 hours: For softer texture, especially at 140°F.

Finishing:

You can finish the chicken in a pan with cooking oil, salt, and pepper, or a rub, or reheat in the water bath.

Chicken Snow or Sugar Snap Peas

Chicken Snow or Sugar Snap Peas

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Yield: 2 to 3 Servings
Adapted from: Sue & Gambo

A very simple clean tasting stir fry made with snow peas or sugar snap peas and chicken with a delightful white sauce. 😊 😊

Chicken & Marinade:

  • ½lb chicken
  • ½tsp salt
  • pinch white pepper (optional, substitute black)
  • 1tsp of sesame oil
  • 1egg white
  • 2TBS of corn starch
  • 2-3TBS of oil, divided

Vegetables:

  • 2cups of snow peas or sugar snap peas, strings removed
  • 1cup of white onion, sliced
  • 1tsp minced garlic
  • 1tsp minced ginger

Sauce:

  • 1TBS Shaoxing cooking wine
  • 1cup of stock
  • 1TBS of oyster sauce
  • 1tsp of sugar
  • ½tsp sesame oil

Slurry

  • 1TBS of corn starch
  • 2TBS of water


Prep:
Slice up the chicken into small strips.
Marinate the chicken: Place the chicken in a bowl, add salt, white pepper, sesame oil, egg white and mix.  Add 1½-2 tablespoons cornstarch, mix. Add 1-2 tablespoons of oil, mix.

Make the sauce:
In another small bowl, add Shaoxing cooking wine, ½ cup of stock, 1 TBS oyster sauce, 1 teaspoon of sugar, ½ teaspoon sesame oil. Mix well.

Make a slurry:
Whisk together 1 tablespoon of cornstarch and 2 tablespoons of water in a bowl

Stir Fry:
Heat a wok over high heat. Add 2 tablespoons of oil and when oil is smoking, reduce heat to medium. Add chicken and cook until chicken is fully cooked through. Remove, drain and set the chicken aside.

Add 1 tablespoon of oil and the white onions to the wok, stir fry for 30 seconds, add minced ginger, minced garlic and stir-fry for 15-30 seconds.

Next add all the pea pods. Stir fry for 30 seconds.

Add sauce mix and bring to a boil. Mix well. Cook for about 30 seconds.

To thicken the sauce, slowly add slurry and bring to a boil. Add more and return to a boil until it’s the right thickness.

Return the chicken to the wok and stir fry for 20 to 30 seconds to heat through.

Serve.

Chicken Noodle Soup, Scrap (IP)

Chicken Noodle Soup, Scrap (IP)

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Yield: 6 Servings
Loosely adapted from jocooks.com

This tasty soup is made with scrap chicken and/or turkey bones, skins, etc. that you have saved in the freezer. This gets all of the flavor from the scraps and makes them easy to discard.

  • 2TBS olive oil
  • 1large onion chopped
  • 3 to 4medium carrots chopped
  • 3 to 4stalks celery chopped
  • 1tsp salt plus more to taste
  • ½tsp pepper or to taste
  • 1tsp thyme dry
  • 1tsp parsley dry
  • 1tsp oregano dry
  • 8cups water
  • 4lb chicken scraps, thawed if previously frozen
  • 1chicken breast
  • 2 to 3heaping tsp Better than Bouillon chicken
  • 6oz egg noodles uncooked, (about 2½ cups)
  • Special Equipment: Instant Pot, Soup Bag/Soup Sock, available at Amazon.


Set Instant Pot to the HIGH SAUTÉ setting.

Add the olive oil, onion, carrots and celery, Season with salt and pepper and sautÊ for 5 to 8 minutes until the onion softens and becomes translucent.

Season with salt and pepper, add the thyme, parsley, oregano and stir. Pour in half the water. Add the chicken scraps to a soup bag and place in Instant Pot . Add the chicken breast to the Instant Pot (not in the bag!). Add remaining water, but do not exceed the MAX FILL line.

Close the lid. Set the Instant Pot to MANUAL HIGH pressure for 20 minutes.

Once the Instant Pot cycle is complete, use a quick release. Carefully unlock and remove the lid from the instant pot.

Remove the chicken breast and set aside. Remove and discard the chicken scraps in the soup bag.

Dice or shred the chicken breast

Set the Instant Pot to the HIGH SAUTÉ setting again and return to a boil. Add the Better than Bouillon and mix. Check for seasoning and adjust.

Add the noodles to the soup and cook for 5 to 6 minutes uncovered, until the noodles are cooked al dente.

Turn off the Instant Pot. Add the shredded chicken back to the Instant Pot, taste and adjust seasoning.

Garnish with additional parsley if preferred.