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Middle Eastern Chicken Bulgur Bowls
Discovery
Middle Eastern Chicken Bulgur Bowls

with Cucumber and Chopped Olives

8 min
Difficulty: 2/3
Middle Eastern

Get ready for Middle Eastern-inspired flavours with this healthy chicken bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes and crisp cucumber make for a filling and delicious dinner, while Middle Eastern spices add toasty, tangy flair. Ingredients: Chicken breast • Bulgur wheat (durum wheat semolina) (wheat) • Roma tomatoes • Cucumber • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Middle eastern spice blend (spices (including mustard) and herbs, dehydrated vegetables (garlic, onion), salt, dextrose, silicon dioxide, canola oil) (mustard) • Mediterranean spice blend (dehydrated vegetables (garlic, onion, red bell pepper, tomato), salt, corn starch, spices and herbs, sugar, sumac, citric acid, silicon dioxide, canola oil, lemon oil, spice extract) • Garlic.

Allergens

Triticale
Sulphites
Soy
Mustard
Wheat
Milk
Sulphites
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

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

Tags

Discovery
Climate-conscious
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Bulgur Wheat

Bulgur Wheat

0.5 cup

Mixed Olives

Mixed Olives

30 g

Mini Cucumber

Mini Cucumber

1 unit(s)

Middle Eastern Seasoning

Middle Eastern Seasoning

1 tbsp

Tomato

Tomato

1 unit(s)

Lemon

Lemon

1 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Garlic, cloves

Garlic, cloves

1 unit(s)

White Wine Vinegar

White Wine Vinegar

1 tbsp

Mediterranean Spice Blend

Mediterranean Spice Blend

1 tbsp

Oil

Oil

2.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

0.5 tsp

Salt

Salt

0.875 tsp

Preparation
1
Prep

  • 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.
  • Meanwhile, peel, then mince or grate garlic.
  • Cut cucumber in half lengthwise, then into 1/4-inch half-moons.
  • Drain, then roughly chop olives.
  • Cut tomato into 1/4-inch pieces.
  • Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.

2
Cook bulgur

  • Add garlic and bulgur to the boiling water. Stir to combine, then remove from heat.
  • Cover and let stand, until bulgur is tender and liquid is absorbed, 15-16 min.

 

3
Cook chicken

  • Meanwhile, pat chicken dry with paper towels. Season with Mediterranean Spice Blend, 1 tsp (2 tsp) Middle Eastern Seasoning, salt and pepper.
  • Heat a large non-stick pan over medium-high heat.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side.
  • Transfer chicken to an unlined baking sheet. Roast in the middle of the oven, until cooked through,12-14 min.**

4
Make dressing

  • Meanwhile, whisk together vinegar, 1 tsp (2 tsp) Middle Eastern Seasoning, 1 tbsp (2 tbsp) lemon juice, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp (1 tsp) sugar, 2 tbsp (4 tbsp) oil and 1/4 tsp (1/2 tsp) salt in a small bowl. Set aside.

5
Assemble salad

  • When bulgur is done, fluff with a fork.
  • Add olives, cucumber, tomatoes and half the dressing to the pot.
  • Season with salt and pepper, then stir to combine.

6
Finish and serve

  • Thinly slice chicken.
  • Divide bulgur salad between plates, then top with chicken.
  • Drizzle remaining dressing over salad.
  • Sprinkle feta over top.
  • Squeeze a lemon wedge over top, if desired.

Nutrition per serving

650

kcal

Calories

29

g

Fat

6

g

Saturated Fat

52

g

Carbohydrate

5

g

Sugar

7

g

Dietary Fiber

49

g

Protein

135

mg

Cholesterol

2010

mg

Sodium

0.1

g

Trans Fat

1100

mg

Potassium

150

mg

Calcium

4

mg

Iron

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