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Pan-seared tarragon chicken

Get your comfort-food fix in a healthy way with this delicious recipe shared with you from My Food Bag. Creamy courgette and tangy tarragon chicken give this luxurious chicken dish an irresistible flavour that will leave your taste buds dancing.

TIME TO MAKE30 - 45 mins
TIME TO MAKE30 - 45 mins


  1. Bring a full kettle to the boil.
  2. Roughly chop broccoli. Add bulgur, broccoli, and a pinch of salt to a large heatproof bowl and cover with boiling water. Cover and leave to soak for 15-18 minutes until grains are tender. Drain well and return to bowl.
  3. Pat chicken dry and cut into steaks. Place your hand flat on top of the chicken and slice through horizontally. Roughly chop the tarragon and rub it onto the chicken. Season lightly.
  4. Heat olive oil in a large frypan on medium-high heat. Cook chicken for 3-5 minutes each side or until cooked through. Remove from pan and rest, covered. Reserve pan.
  5. While the chicken is cooking, grate courgette. When the chicken has cooked, return the reserved pan to medium heat with olive oil. Add the courgette and a pinch of salt and cook for about 2 minutes until starting to soften. Add chicken stock and simmer for about 2 minutes until the liquid is almost completely absorbed. Remove from heat and stir through sour cream.
  6. Add spinach to the bowl with drained bulgur, broccoli, vinegar, and olive oil. Toss well to combine.
  7. Thinly slice the chicken and stir any resting juices through creamed courgette.
  8. Serve bulgur salad with sliced chicken and creamed courgette. Sprinkle over almonds.


  • Use fresh or dried basil if you don’t have fresh tarragon.
  • broccoli, roughly chopped
  • 1 ½  cup
    bulgur wheat
  • 100 g
    baby spinach
  • 2 tbsp
    red wine vinegar
  • drizzle of olive oil
    Tarragon chicken
  • 600 g
    chicken breast
  • 2 tbsp
    chopped tarragon
  • drizzle of olive oil
    Creamed courgette
  • courgettes, grated
  • drizzle of olive oil
  • ½ cup
    reduced salt chicken stock
  • 125 g
    lite sour cream
    To serve
  • 2 tbsp
    sliced almonds
Per serve
  • Energy
  • Total Fat
  • Total Carbohydrate
  • Protein