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Middle Eastern-Inspired Chicken Thigh and Bulgur Bowls
Discovery
Middle Eastern-Inspired Chicken Thigh and Bulgur Bowls

with Radishes and Olives

8 min
Difficulty: 2/3

Get ready for Middle Eastern-inspired flavours with this healthy chicken bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes and crisp radishes make for a filling and delicious dinner, while Middle Eastern spices add toasty, tangy flair. Ingredients: Chicken thighs • Bulgur wheat (durum wheat semolina) (wheat) • Roma tomatoes • Radish • 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
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
Colander

Tags

Discovery
Ingredients
Chicken Thighs

Chicken Thighs

280 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Mixed Olives

Mixed Olives

30 g

Radish

Radish

3 unit(s)

Middle Eastern Seasoning

Middle Eastern Seasoning

15 g

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

8 g

Oil

Oil

2.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

0.5 tsp

Salt

Salt

0.875 tsp

Preparation
1
Prep

  • 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.
  • Meanwhile, peel, then mince or grate garlic.
  • Slice radishes into rounds. 
  • Drain, then roughly chop olives.
  • Cut tomato into 1/4-inch pieces.
  • Zest, then juice half the lemon (whole lemon for 4 servings). 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 for 15-16 min, until bulgur is tender and liquid is absorbed.

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 for 1-2 min per side, until golden.
  • Transfer chicken to an unlined baking sheet. Roast in the middle of the oven for 12-14 min, until cooked through.**

4
Make dressing

  • Meanwhile, in a small bowl, 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. Set aside.

5
Assemble salad

  • When bulgur is done, fluff with a fork.
  • To the pot, add olives, radishes, tomatoes and half the dressing. 
  • 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 you like.

7
Modularity step (under step 3)

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

610

kcal

Calories

31

g

Fat

6

g

Saturated Fat

51

g

Carbohydrate

4

g

Sugar

7

g

Dietary Fiber

38

g

Protein

145

mg

Cholesterol

2070

mg

Sodium

0.1

g

Trans Fat

850

mg

Potassium

150

mg

Calcium

4.5

mg

Iron

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