I find myself a bit obsessed with this midweek meal, as I’ve been cooking this 5 times in 2 weeks. While Curry Boy is away for a business trip, it doesn’t mean I get lazy about what to eat. And this meal is a great example.
Why I Like It So Much?
Overall it’s a nutrient-balanced meal, easy on the tummy, and easy to make!
- Great protein: I use chicken breast or skinless thigh, not that much, just about 100 g – 120 g or so. Keep the seasonings simple. I sometimes use pre-marinaded as there’s nothing wrong with it! Just check the ingredients label.
- Refreshing salad: No need to make the dressing separately, trust me. Chop everything and place them in a big bowl, then mix, mix, mix — done, it’s so refreshing! Keep the leftover for the next day.
- Baby potatoes (new potatoes): Simply boil them in salted water for 10 mins and they are gorgeous! The skin is so thin and delicate. I can taste how sweet they are! No oven is required. Easy!
- Sauerkraut: I tried to make it several times but always turned to store-bought at the end. They are affordable, great for your gut health, and match so well with chicken. I use this one, the ingredients are only organic cabbage and salt. Most importantly, the cabbage is NOT pasteurised!
A Mid-Week Chicken and Salad Recipe
Choose any protein you like — ideally less fat, pan-sear it, and you’re halfway through. Throw in some salad leaves, boil the baby potatoes, and a delicious and healthy midweek meal is there!
Ingredients
Serves 1
- 1 pcs of chicken thigh or breast
- salt and pepper
- rosemary, thyme (or any herbs you like)
- a squeeze of lemon
- a handful of baby potatoes
- flaky sea salt
- store-bought sauerkraut
For the Salad
- 20 g bulgur wheat
- a handful of salad leaves of your choice
- cherry tomatoes
- cucumber
- parsley and dill
- a squeeze of lemon
- extra virgin olive oil
- salt and pepper
How to Make
- Marinate the chicken: Do it as early as possible, ideally overnight. If time is tight, even an hour will do fine. The marinade is really up to you. I like to keep it simple with salt, pepper, and herbs. Acidity (lemon juice or lime!) is to tenderise the meat.
- Cook the bulgur wheat: Cook it as per the packet’s instructions. I usually cook mine for a few minutes, until it has soaked up all the liquid and is soft enough.
- Boil potatoes: Put a pot of salted water to boil and cook the baby potatoes for about 10-12 mins, until they can be pierced through with a fork. Note: The water should be as salty as the sea to make sure the flavour goes inside the potatoes.
- Prepare the salad: Chop the tomatoes and cucumber, finely chop the herbs, torn the salad leaves, and place all with the bulgur wheat into a big bowl. Season with salt, pepper, and freshly squeezed lemon juice, and give a good glug of extra virgin olive oil. Mix everything well and have a taste. Sometimes more lemon juice is required.
- Pan-sear chicken: Heat some oil in a pan over medium-high heat. Place in the chicken and let cook until one side is browned nicely. You may want to cover it with a lid to hasten the cooking time. Turn down the heat to medium-low and cook the other side until the chicken is thoroughly cooked.
- Boost the potatoes flavour: In the same pan, tuck in the baby potatoes into the chicken fat to get some extra flavour. Golden colour is always nice. And don’t forget to sprinkle in some flaky sea salt!
