Chicken Meatball Bulgur Bowl
with roasted bell pepper sauce, mushrooms & courgette
Bring back the sunshine with this Italian dish! The chicken meatballs are already seasoned with Italian herbs and the bulgur is flavoured with a Sicilian spice mix.
Tags:
Calorie Smart
•Extra Veggies
•High Protein
•High Fibre
Allergens:
Wheat
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total Time25 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
3 piece
Chicken meatballs with Italian seasoning
75 g
Bulgur
(Contains Wheat May be present Soy)
½ piece
Onion
1 piece
Garlic
½ sachet(s)
Sicilian-style herb mix
65 g
Mushrooms
½ piece
Courgette
½ piece
Tomato
40 g
Roasted bell pepper sauce
Not included in your delivery
½ piece
Low sodium vegetable stock cube
¼ tablespoon
[Plant-based] butter
½ tablespoon
Olive oil
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2592 kJ
Calories619 kcal
Fat23.4 g
Saturated Fat6.8 g
Carbohydrate62.2 g
Sugar7.9 g
Dietary Fiber18.7 g
Protein32.9 g
Salt1.8 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Casserole
•Spatula
•Fryingpan with lid
Cooking Steps
1
- Boil plenty of water in a pot or saucepan for the bulgur and crumble in the stock cube (see pantry for amount).
- Cook the bulgur for 10 - 12 minutes, covered, then drain and set aside.
- Meanwhile, slice the onion into half rings and crush or mince the garlic.
- Dice the courgette, mushrooms and tomato.
2
- Heat the olive oil in a deep frying pan over high heat and fry the mushrooms for 2 - 3 minutes.
- Reduce the heat to medium-high, then fry the courgette, tomato, onion and garlic for 8 - 9 minutes.
3
- Meanwhile, melt the butter in a frying pan over medium-high heat.
- Fry the meatballs for 2 - 3 minutes until evenly browned, using a spatula to break them in half. Season to taste with salt and pepper.
- Lower the heat and cover with the lid, then continue cooking for 4 - 5 more minutes or until done.
- To the vegetables, add the bulgur and the Sicilian-style herbs and fry for 2 - 3 minutes. Season to taste with salt and pepper.
4
- Finally, stir the roasted bell pepper sauce into the bulgur, then serve on deep plates.
- Top with the meatballs.