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Middle Eastern-Style Chicken Thigh and Bulgur Bowls
Very High Fibre
High Protein
Discovery
Middle Eastern-Style Chicken Thigh and Bulgur Bowls

with Radishes, Olives and Feta

8 min
Difficulty: 2/3

Ingredients: Chicken thighs • Bulgur wheat (wheat) (durum wheat semolina) • Roma tomato • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Middle Eastern spice blend (mustard) (spices, paprika powder, salt, sugar (corn syrup solids, sugar), garlic powder, black pepper, mustard ground, canola oil, oleoresin paprika, silicon dioxide) • White wine vinegar (sulphites) (wine vinegar, potassium metabisulfite) • Radish • Garlic.

Allergens

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

Tags

30-min-or-less
Very High Fibre
High Protein
Dinner-bowls
Discovery
Taste-of-middle-east
Under 50g of Carbs
Under 650 Calories
Ingredients
Chicken Thighs

Chicken Thighs

270 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

Oil

Oil

2.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

0.5 tsp

Salt

Salt

0.875 tsp

Preparation
1
Prep

  • 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.
  • Meanwhile, peel, then mince or grate garlic.
  • Trim roots or top of radishes, if needed. 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

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

3
Cook chicken

  • Meanwhile, pat chicken dry with paper towels. Season with 1 tsp (2 tsp) Middle Eastern Seasoning, salt and pepper.
  • Heat a large non-stick pan over medium-high.
  • When the pan is 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 bulgur 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

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

590

kcal

Calories

31

g

Fat

6

g

Saturated Fat

48

g

Carbohydrate

4

g

Sugar

8

g

Dietary Fiber

38

g

Protein

140

mg

Cholesterol

1860

mg

Sodium

0.1

g

Trans Fat

850

mg

Potassium

125

mg

Calcium

4

mg

Iron

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