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Garlicky Fig-Glazed Chicken Breasts
Power Up
Very High Fibre
High Protein
Garlicky Fig-Glazed Chicken Breasts

with Butter Pan Veggies

8 min
Difficulty: 2/3
Canadian

Ingredients: Chicken breast • Zucchini • Carrot • Parboiled rice • Sugar snap peas • Fig spread (sugars (sugar, glucose, dried figs), water, modified corn starch, salt, pectin, citric acid, ascorbic acid, potassium sorbate, sodium benzoate) • Chicken stock powder (soy) (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) • Garlic salt (salt, garlic powder, silicon dioxide).

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
Classic-plates
Regional-specialty
High Protein
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Parboiled Rice

Parboiled Rice

0.75 cup

Sugar Snap Peas

Sugar Snap Peas

113 g

Carrot

Carrot

1 unit(s)

Fig Spread

Fig Spread

2 tbsp

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Zucchini

Zucchini

1 unit(s)

Garlic Salt

Garlic Salt

4 g

Unsalted Butter

Unsalted Butter

2 tbsp

Oil

Oil

0.5 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook Rice

  • Before starting, preheat the oven to 450°F. 
  • Wash and dry all produce.
  • To a medium pot, add stock powder, 1 1/4 cups (2 1/2 cups) water, and 1 tbsp (2 tbsp) butter.  Cover and bring to a boil over high.
  • Meanwhile, using a strainer, rinse rice until water runs clear.* 
  • To the boiling water, stir in rice, then reduce heat to med-low. Cover and cook for 18-20 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.

2
Prep Vegetables

  • Meanwhile, peel, then quarter carrot lengthwise. Cut into 1/4-inch quarter-moons.
  • Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Trim sugar snap peas.

3
Cook chicken

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat pork chops dry with paper towels. Season with half the garlic salt and pepper.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry 1-2 min per side until golden, then transfer pork to a foil-lined baking sheet. Reserve fat in pan.
  • Spoon fig spread over pork chops and spread in an even layer.
  • Bake in the middle of the oven for 10-12 min, until lightly charred and cooked through.**

4
Cook Veggies

  • While chicken bakes, reheat the same pan (with residual fat) over medium.
  • Add carrots, zucchini, and 1/3 cup (1/2 cup) water. Cook for 2-4 min, stirring often until liquid has abosrbed and veggies begin to soften.
  • Add snap peas, and 1 tbsp (2 tbsp) butter. Season with remaining garlic salt. Cook, stirring often for 1-2 min until butter is melted and veggies are tender-crisp.

5
Finish and Serve

  • Fluff rice with a fork.
  • Divide rice, pork and veggies between plates.
  • Pour any pork juices from baking dish over rice.

6

If you've opted to get chicken, before starting, preheat the oven to 450°F. 

7

Prep and sear chicken breasts in the same way the recipe instructs you to prep and sear pork chops, then increase the roast time to 10-12 min.**

Nutrition per serving

730

kcal

Calories

22

g

Fat

9

g

Saturated Fat

85

g

Carbohydrate

14

g

Sugar

6

g

Dietary Fiber

49

g

Protein

155

mg

Cholesterol

1400

mg

Sodium

0.5

g

Trans Fat

1700

mg

Potassium

125

mg

Calcium

3.5

mg

Iron

with Buttery Pan Veggies

8 min 2/3
Family Friendly
New
Garlicky Fig-Glazed Pork Chops
Power Up

with Buttery Pan Veggies

8 min 2/3
Very High Fibre
High Protein
New
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