Tar­ragon teams up with chicken

Kapi-Mana News - - COMMUNITY COOKBOOK -

A pop­u­lar and ver­sa­tile herb, tar­ragon has an in­tense flavour that’s a mix of sweet aniseed and a mild vanilla. Fresh tar­ragon is ideal, but dried would work just as well (re­mem­ber to use less dried as the flavour is more in­tense).

TAR­RAGON CHICKEN WITH LEMON, SPINACH AND LEEK BULGUR AND LEMON YO­GHURT

Lemon, Spinach and Leek Bulgur 1 tea­spoon olive oil 1 ta­ble­spoon but­ter 1 leek, white and pale green part only, quar­tered length­ways and thinly sliced 1⁄ tea­spoon salt

2 1 1⁄ cups bulgur wheat

2 1 cup chicken stock 1 1⁄ cups wa­ter

2 1–2 hand­fuls baby spinach leaves, roughly chopped Zest of 1 lemon (re­serve 1 tea­spoon for lemon yo­ghurt) Juice of 1 lemon Tar­ragon Chicken 600g skin­less, bone­less chicken breasts 1 ta­ble­spoon finely chopped fresh tar­ragon leaves (or 1 tea­spoon dried tar­ragon) Zest of 1 lemon 1 ta­ble­spoon Di­jon mus­tard 1 tea­spoon runny honey 1–2 ta­ble­spoons olive oil 1 shal­lot, finely diced 1 pun­net cherry toma­toes, cut in half Lemon yo­ghurt 1⁄ cup nat­u­ral unsweet­ened yo­ghurt

2 1 tea­spoon lemon zest 1. Heat oil and but­ter in amedium pot on medium heat. Cook leek and salt for 3–4 min­utes, un­til soft. Add bulgur, stir and cook for 1 minute un­til coated in oil. Add stock and wa­ter and bring to a boil. As soon as it boils, cover with a tight-fit­ting lid, re­duce to low­est heat and cook for 8 min­utes. Re­move from heat and leave to steam, still cov­ered, for a fur­ther 8min­utes. Do not lift lid at any time dur­ing cook­ing. Once cooked, fluff up grains with a fork and gen­tly fold through spinach, lemon zest and juice. Sea­son with salt and pep­per. 2. While bulgur is cook­ing, pre­pare the rest of the meal. Pat chicken dry with paper tow­els and slice each breast length­ways into 1.5–2cm wide strips. Add to amedium bowl with tar­ragon, lemon zest, mus­tard, honey and 1 tea­spoon of olive oil. Sea­son with salt and mix to coat well. 3. Heat re­main­ing olive oil in a large fry-pan (prefer­ably non-stick) on medium-high heat. Cook chicken, in batches, for 2–3 min­utes each side, un­til browned and cooked through (de­pend­ing on thick­ness). Set aside on a plate, cov­ered with foil to rest while you cook toma­toes. 4. Wipe pan clean with a paper towel, add a driz­zle of oil and re­turn to medium-high heat. Add shal­lot and cook for 2–3 min­utes, un­til soft­ened. Add cherry toma­toes and cook a fur­ther 1–2 min­utes un­til they start to blis­ter, shak­ing pan oc­ca­sion­ally. 5. In a small bowl, com­bine yo­ghurt with lemon zest. To serve: Di­vide bulgur be­tween plates and top with chicken and cherry toma­toes. Spoon over a dol­lop of lemon yo­ghurt.

A quick and easy week­night meal that the whole fam­ily will love.

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