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Chicken, Kale, and Fregola Bowls

Chicken, Kale, and Fregola Bowls with Pesto and Parmesan

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Recipe Details

Story

Fregola is a type of Italian pasta made from semolina flour. The small, grain-like pieces are perfect for tossing with sauces and cheeses; here, Chef Giuseppe stirs in pesto and Parmesan. It's served over kale salad in a lemon-shallot vinaigrette. Chicken breasts are pan-roasted with whole thyme sprigs for an aromatic touch, then sliced and served on top.

Tags

  • < 600 Calories
  • Stovetop Only
  • Quick Cook

Quick facts

Serving size
2servings
Prep & cook time
minutes
Cooking Skill
easy
By Chef Giuseppe

By Chef Giuseppe

Nutritional info

  • Calories 550
  • Protein 48g
  • Total Carb 42g
  • Total Fat 22g

Given the cook-at-home nature of Plated and natural variation in ingredients, nutritional information is approximated. See details.

Ingredients & Equipment

What we send

  • lemon
    1
    lemon
  • shallot
    1
    shallot
  • fregola
    1/2 cup
    fregola
  • grape tomatoes
    1/4 pint
    grape tomatoes
  • boneless skinless chicken breasts
    2
    boneless skinless chicken breasts
  • thyme
    1/8 ounce
    thyme
  • chopped curly kale
    4 ounces
    chopped curly kale
  • pesto
    2 tablespoons
    pesto
  • grated Parmesan cheese
    1/2 ounce
    grated Parmesan cheese

What You’ll Need

  • olive oil
  • kosher salt
  • black pepper
  • 6" small pot
  • 10" medium pan

Cooking Steps

  1. Marinate shallot

    Marinate shallot

    Bring a small pot of water to a boil over high heat. Rinse all produce. Halve lemon. Peel shallot and mince enough to yield 2 tablespoons. In a large bowl (big enough for the salad), stir together minced shallot and juice of ½ lemon; set aside to marinate until Step 4.

  2. Cook fregola and tomatoes

    Cook fregola and tomatoes

    Season boiling water generously with salt. Stir in fregola and cook for 7 minutes (move on to Step 3—but don't forget to come back!). Then, add whole grape tomatoes and continue cooking until fregola is tender and tomatoes are soft, 2-3 minutes more. Drain fregola and tomatoes and return to pot, off heat. Using a spoon, gently mash tomatoes in pot to release their juices. Stir to combine; set aside.

  3. Cook chicken

    Cook chicken

    While fregola cooks, pat chicken dry with paper towel and season all over with ½ teaspoon salt and pepper. Heat 2 teaspoons olive oil in a medium pan over medium-high heat. When oil is shimmering, add chicken; scatter around whole thyme sprigs in pan. Sear until cooked through and no longer pink, 5-7 minutes per side. Remove and discard whole thyme sprigs. Transfer chicken to a plate; set aside to rest.

  4. Make kale salad

    Make kale salad

    While chicken cooks, pat kale dry with paper towel; tear leaves into bite-size pieces, discarding long stems. To bowl with marinated shallot, add 1 tablespoon olive oil, ¼ teaspoon salt, and pepper as desired and whisk to combine. Add kale to bowl and, using your hands, massage until fully coated and beginning to soften, 1-2 minutes. Set kale salad aside for serving.

  5. Finish fregola and slice chicken

    Finish fregola and slice chicken

    To pot with fregola and tomatoes, still off heat, stir in pesto and half of Parmesan to combine. Cut rested chicken into ¼-inch slices.

  6. Plate chicken and fregola

    Plate chicken and fregola

    Divide kale salad between serving bowls. Top with fregola, then sliced chicken. Garnish with remaining Parmesan. Enjoy!

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