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Carb Smart Chicken Bulgur Bowls
Spicy
Under 50g of Carbs
Carb Smart Chicken Bulgur Bowls

with DIY Jalapeño-Ranch Dressing

Difficulty: 2/3
American

Jalapeño ranch dressing steals the show in this quick and well-balanced bowl. Smoky baked chicken pairs perfectly with the creamy ranch, while lemony bulgur brings pops of brightness to every bite! Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.

Allergens

Sulphites
Mustard
Wheat
Milk
Egg

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups
Paper Towel

Tags

Spicy
Under 50g of Carbs
Climate-conscious
Ingredients
Chicken Breasts

Chicken Breasts

2 unit

Baby Spinach

Baby Spinach

56 g

Sour Cream

Sour Cream

3 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Lemon

Lemon

1 unit

Jalapeño

Jalapeño

1 unit

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

1 tbsp

Bulgur Wheat

Bulgur Wheat

0.5 cup

Sugar

Sugar

0.25 tsp

Oil

Oil

2.5 tbsp

Salt

Salt

0.625 tsp

Pepper

Pepper

0.25 tsp

Parsley

Parsley

7 g

Garlic, cloves

Garlic, cloves

1 unit

Preparation
1
Cook bulgur

Before starting, preheat the oven to 450˚F.Wash and dry all produce.Garlic Guide for Step 4: 1/8 tsp (1/4 tsp) mild, 1/4 tsp (1/2 tsp) medium and 1/2 tsp (1 tsp) extra!Heat Guide for Step 4: 1/2 tbsp (1 tbsp) mild, 1 tbsp (2 tbsp) medium, 1 1/2 tbsp (3 tbsp) spicy and 2 tbsp (4 tbsp) extra-spicy! Add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt to a medium pot. Cover and bring to a boil over high heat.Once boiling, add bulgur. Stir to combine, then cover and remove from heat.Let stand until bulgur is tender and liquid is absorbed, 15-16 min.Fluff with a fork.

2
Cook chicken

Meanwhile, heat a large non-stick pan over medium heat. While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and Smoked Paprika-Garlic Blend. When the pan is hot, add 1/2 tbsp oil, then chicken. (NOTE: Don't overcrowd the pan; cook chicken in 2 batches if needed, using 1/2 tbsp oil per batch.) Cook until golden, 2-3 min per side. Transfer chicken to a parchment-lined baking sheet. Bake in the middle of the oven until cooked through, 12-14 min.**

3
Prep

Meanwhile, cut tomato into 1/2-inch pieces.Zest, then juice half the lemon. Cut remaining lemon into wedges.Finely chop parsley.Peel, then mince or grate garlic.Core, then finely chop jalapeño, removing seeds for less heat. (TIP: We suggest using gloves when prepping jalapeños!)

4
Make jalapeño-ranch dressing

Add mayo, sour cream, half the parsley, 1 tsp (2 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar, 1/4 tsp (1/2 tsp) garlic and 1 1/2 tbsp (3 tbsp) jalapeños to a small bowl. (NOTE: Reference garlic guide and heat guide.) Season with salt and pepper, to taste, then stir to combine.

5
Finish bulgur and make salad

Add lemon zest and remaining parsley to the pot with bulgur. Season with pepper, then fluff with a fork to combine.Add 2 tsp (4 tsp) lemon juice and 2 tbsp (4 tbsp) oil to a large bowl. (TIP: Add 1/4 tsp [1/2 tsp] sugar, if desired.) Season with salt and pepper, then whisk to combine.Add spinach and tomatoes to the bowl with vinaigrette, then toss to combine.

6
Finish and serve

Thinly slice chicken.Add bulgur to the bowl with salad, then toss to combine.Divide bulgur salad between bowls. Top with chicken.Drizzle with DIY jalapeño-ranch dressing.Squeeze a lemon wedge over top and sprinkle with any remaining jalapeños, if desired.

Nutrition per serving

690

kcal

Calories

35

g

Fat

6

g

Saturated Fat

47

g

Carbohydrate

4

g

Sugar

4

g

Dietary Fiber

48

g

Protein

143

mg

Cholesterol

940

mg

Sodium

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Spicy
Under 50g of Carbs
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with DIY Jalapeño-Ranch Dressing

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Spicy
Under 50g of Carbs

with DIY Jalapeño-Ranch Dressing

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Very High Fibre
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Veggie
Spicy
Under 50g of Carbs

with DIY Jalapeño Ranch Dressing

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Spicy
Under 50g of Carbs

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Very High Fibre
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Under 50g of Carbs

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Very High Fibre
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Spicy
Under 50g of Carbs

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