Very High Fibre
Spicy
High Protein
Carb Smart Chicken Bulgur Bowls
with Jalapeño-Ranch Dressing
Ingredients: Chicken breasts • Bulgur wheat (wheat) (durum wheat semolina) • Roma tomato • Lemon • Spinach • Sour cream (milk) (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture, propylene glycol alginate, xanthan gum) • Mayonnaise (mustard, egg) (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) • Jalapeno • Parsley • Smoked paprika-garlic blend (sulphites) (smoked paprika, garlic powder, silicon dioxide) • Garlic.
Allergens
Soy
Mustard
Wheat
Milk
Sulphites
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten
Tags
Very High Fibre
Spicy
High Protein
Dinner-bowls
Under 50g of Carbs
High-protein-picks
2 unit(s)
0.5 cup
Smoked Paprika-Garlic Blend
6 g
1 unit(s)
1 unit(s)
7 g
1 unit(s)
1 unit(s)
2 tbsp
43 mL
56 g
0.25 tsp
0.25 tsp
2.5 tbsp
0.625 tsp
Preparation
1
Before starting, preheat the oven to 450°F.
Wash and dry all produce.
To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt. Cover and bring to a boil over high heat.
Once boiling, add bulgur. Stir to combine, then cover and remove from heat.
Let stand for 15-16 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.
2
Meanwhile, heat a large non-stick pan over medium.
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 in 2 batches if needed, using 1/2 tbsp oil per batch.) Cook for 2-3 min per side, until golden.
Transfer to a parchment-lined baking sheet.
Bake chicken in the middle of the oven for 12-14 min, until cooked through.**
3
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
To a small bowl, 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. (NOTE: Like things extra garlicky or spicy? Add more garlic and/or jalapeños!)
Season with salt and pepper, then stir to combine.
5
To the pot with bulgur, add lemon zest and remaining parsley. Season with pepper, then fluff with a fork to combine.
To a large bowl, add 2 tsp (4 tsp) lemon juice and 2 tbsp (4 tbsp) oil. (TIP: Add 1/4 tsp [1/2 tsp] sugar, if you like.)
Season with salt and pepper, then whisk to combine.
To the vinaigrette, add spinach and tomatoes, then toss to combine.
6
Thinly slice chicken.
To the bowl with salad, add bulgur, then toss to combine.
Divide bulgur salad between bowls. Top with chicken.
Drizzle with jalapeño-ranch dressing.
Squeeze a lemon wedge over top and sprinkle with any remaining jalapeños.
Variants of this Recipe (52)
with DIY Jalapeño Ranch Dressing
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Under 50g of Carbs
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with DIY Jalapeño-Ranch Dressing
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