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Chicken Thighs Bulgur Bowls
Very High Fibre
Spicy
High Protein
Chicken Thighs Bulgur Bowls

with Jalapeño-Ranch Dressing

5 min
Difficulty: 2/3

Ingredients: Chicken thighs • 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
High-protein-picks
Ingredients
Chicken Thighs

Chicken Thighs

270 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

6 g

Tomato

Tomato

1 unit(s)

Lemon

Lemon

1 unit(s)

Parsley

Parsley

7 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Jalapeño

Jalapeño

1 unit(s)

Mayonnaise

Mayonnaise

2 tbsp

Sour Cream

Sour Cream

43 mL

Baby Spinach

Baby Spinach

56 g

Pepper

Pepper

0.25 tsp

Sugar

Sugar

0.25 tsp

Oil

Oil

2.5 tbsp

Salt

Salt

0.625 tsp

Preparation
1
Cook bulgur

  • 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
Cook chicken

  • 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
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

  • 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
Finish bulgur and make salad

  • 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
Finish and serve

  • 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.

7

If you've opted to get chicken thighs, prep and cook in the same way the recipe instructs you to prep and cook chicken breasts.

Nutrition per serving

670

kcal

Calories

37

g

Fat

7

g

Saturated Fat

50

g

Carbohydrate

4

g

Sugar

8

g

Dietary Fiber

38

g

Protein

155

mg

Cholesterol

1010

mg

Sodium

0.1

g

Trans Fat

1000

mg

Potassium

125

mg

Calcium

4.5

mg

Iron

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