Greek-Spiced Chicken over Tomato Bulgur
with feta & grilled vegetables
This recipe provides 273g vegetables per portion.
Tags:
High Protein
•Quick & Healthy
Allergens:
Wheat
•Milk
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
DifficultyEasy
Ingredients
Serving amount
½ piece
Courgette
½ piece
Bell pepper
75 g
Bulgur
(Contains Wheat May be present Soy)
½ sachet(s)
Sicilian-style herb mix
¼
Tomato paste
10 g
Raisins
(May be present Peanuts, Tree nuts, Sesame)
½ piece
Onion
1 piece
Chicken breast
½ sachet(s)
Greek-style spice mix
25 g
Feta
(Contains Milk)
10 g
Kalamata olives
Not included in your delivery
1 tablespoon
Olive oil
¼ piece
Low sodium chicken stock cube
120 milliliters
Water
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2981 kJ
Calories713 kcal
Fat24.1 g
Saturated Fat7.7 g
Carbohydrate70.8 g
Sugar19.3 g
Dietary Fiber18.8 g
Protein47.8 g
Salt2.3 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
•Baking Sheet with Baking Paper
•Pan with Lid
•Tall-Sided Pan
Cooking Steps
1
- Preheat the oven to 200°C.
- Cut the courgette into 1cm thick slices. Cut the bell pepper into thin strips.
- Spread the courgette and bell pepper over a parchment-lined baking sheet and coat with a drizzle of olive oil and some salt and pepper to taste.
- Roast the courgette and bell pepper for 12 - 17 minutes in the oven.
2
- Transfer the bulgur to a lidded pot or saucepan, then add the Sicilian herbs and tomato paste, along with the water and stock cube (see pantry for amount) (see Tip).
- Put the lid on the pan and cook the bulgur for 10 - 12 minutes over low heat, then set aside, leaving the lid on.
- Mix the raisins with the bulgur.
Tip: if you're keeping an eye on your salt intake, feel free to use less stock or to leave it out.
3
- Slice the onion into half rings. Heat a drizzle of olive oil in a frying pan over medium-high heat and fry the onion for 1 - 2 minutes.
- Butterfly the chicken as follows: lay the chicken flat on the cutting board, hold the knife horizontally, and slice through, leaving about half a centimeter in tact so each half stays together.
- Fold the chicken open, then put it in the frying pan and fry for 6 - 8 minutes on each side, or until cooked through. Season the last minute with the Greek-style spice mix.
- Remove the chicken from the pan and slice it widthways. Roughly chop the olives.
4
- Serve the bulgur onto deep plates, with the courgette, bell pepper, chicken and onion on top.
- Garnish with the olives.
- Crumble over the feta to finish.