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Seed-Crusted Chicken
Discovery
Seed-Crusted Chicken

with Bulgur Salad

Difficulty: 2/3
Canadian

Bulgur is chewy, earthy and the perfect vessel for savoury, super seed-crusted chicken tenders. This salad is packed full of goodness: cucumbers, tomatoes, arugula, spinach and feta!

Allergens

Sulphites
Soy
Mustard
Wheat
Milk
Egg
Peanuts

Utensils

Shallow Dish
Parchment Paper
Baking Sheet
Measuring Spoons
Small Bowl
Medium Pot
Whisk
Measuring Cups
Paper Towel

Tags

Discovery
Quick Prep
Ingredients
Chicken Breast Tenders

Chicken Breast Tenders

340 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Seed Blend

Seed Blend

56 g

Oil

Oil

3 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Mini Cucumber

Mini Cucumber

66 g

Pepper

Pepper

0.375 tsp

White Wine Vinegar

White Wine Vinegar

1 tbsp

Panko Breadcrumbs

Panko Breadcrumbs

0.5 cup

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Spring Mix

Spring Mix

56 g

Salt

Salt

1.125 tsp

Sugar

Sugar

0.5 tsp

Tomato

Tomato

80 g

Preparation
1
Prep

Before starting, preheat the oven to 425°F. Wash and dry all produce. Add 1/2 cup water and 1/2 tsp salt (dbl both for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Roughly chop seed blend.

2
Cook bulgur

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

3
Coat chicken

Meanwhile, combine chopped seeds, panko, 1/4 tsp salt and 1/4 tsp pepper (dbl for 4 ppl) in a shallow dish. Pat chicken dry with paper towels, then season with salt and pepper. Coat chicken all over with mayo. Working with one tender at a time, press both sides into seed mixture to coat completely.

4
Bake chicken

Transfer chicken to a parchment-lined baking sheet, then drizzle 1 tbsp oil (dbl for 4 ppl) over top. Bake in the middle of the oven, flipping halfway, until cooked through, 12-14 min.**

5
Make dressing and prep veggies

Meanwhile, cut cucumber into 1/4-inch rounds. Cut tomato into 1/4-inch pieces. Whisk together vinegar, 1/2 tsp sugar, 2 tbsp oil and 1/4 tsp salt (dbl all for 4 ppl) in a small bowl.

6
Finish and serve

When bulgur is done, fluff with a fork, then add cucumbers, tomatoes, spring mix and half the dressing. Season with salt and pepper, then stir to combine. Divide bulgur salad between plates. Top with chicken. Drizzle remaining dressing over top. Sprinkle with feta.

Nutrition per serving

940

kcal

Calories

53

g

Fat

9

g

Saturated Fat

60

g

Carbohydrate

4

g

Sugar

3

g

Dietary Fiber

57

g

Protein

136

mg

Cholesterol

1630

mg

Sodium

with Bulgur Salad

2/3
Discovery

with Bulgur Salad

2/3
Discovery
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Seed-Crusted Chicken Tenders
Power Up

with Bulgur, Tomato and Cucumber Salad

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Very High Fibre
High Protein
Seed-Crusted Chicken Tenders
Power Up

with Bulgur, Tomato and Cucumber Salad

12 min 2/3
Very High Fibre
High Protein

with Bulgur Salad

12 min 2/3
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