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Smart Mediterranean Chicken
Under 50g of Carbs
Under 650 Calories
Smart Mediterranean Chicken

with Bulgur and Olives

Difficulty: 2/3
Italian

Briny olives, zesty garlic and spicy chili-garlic sauce top tender chicken breasts in this smart supper. Enjoy big Mediterranean flavours with fewer calories and carbs.

Allergens

Sulphites
Wheat
Milk

Utensils

Measuring Spoons
Strainer
Small Bowl
Medium Pot
Measuring Cups
Medium Non-Stick Pan
Paper Towel

Tags

Under 50g of Carbs
Under 650 Calories
Climate-conscious
SEO
Climate Superstar
Ingredients
Chicken Breasts

Chicken Breasts

2 unit

Bulgur Wheat

Bulgur Wheat

0.5 cup

Mixed Olives

Mixed Olives

30 g

Mediterranean Spice Blend

Mediterranean Spice Blend

1 tbsp

Crushed Tomatoes

Crushed Tomatoes

200 mL

Garlic, cloves

Garlic, cloves

2 unit

Baby Spinach

Baby Spinach

56 g

Chili-Garlic Sauce

Chili-Garlic Sauce

1 tbsp

Unsalted Butter

Unsalted Butter

1 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.313 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook bulgur

Before starting, wash and dry all produce. Add 3/4 cup (1 1/2 cups) water, 1/2 tbsp (1 tbsp) butter and 1/4 tsp (1/2 tsp) salt to a medium pot. Cover and bring to a boil over high heat.Once boiling, add bulgur. Stir to combine, then cover and remove from heat.Let stand until bulgur is tender and liquid is absorbed, 15-16 min.

2
Prep

Meanwhile, peel, then mince or grate garlic. Roughly chop spinach. (TIP: Place spinach in a bowl, then roughly chop using a pair of kitchen shears or scissors!)Drain olives over a small bowl, reserving brine. Halve olives.

3
Prep and sear chicken

Heat a medium non-stick pan (large pan for 4 ppl) over medium-high heat. While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and half the Mediterranean Spice Blend. When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side. Remove from heat, then transfer chicken to a plate. (NOTE: Chicken will finish cooking in step 4!)Carefully wipe the pan clean.

4
Start sauce and cook chicken

Reheat the same pan over medium. When hot, add 1/2 tbsp (1 tbsp) oil, then garlic. Cook, stirring often, until fragrant, 30 sec.Add 1/2 cup (1 cup) water, crushed tomatoes, chili-garlic sauce, olives, olive brine and remaining Mediterranean Spice Blend. Bring to a simmer. Return chicken to pan. Cover and cook, flipping chicken halfway, until sauce thickens slightly and chicken is cooked through, 6-8 min.**

5
Finish sauce

When chicken is cooked through, transfer to a cutting board. Set aside to rest, 2-3 min.Remove sauce from heat. Add 1/2 tbsp (1 tbsp) butter. Stir until melted. (TIP: Add a pinch of sugar to sauce, if desired!) Cover to keep warm.

6
Finish and serve

Meanwhile, add spinach to the pot with bulgur. Stir to combine.Thinly slice chicken. Divide bulgur and spinach between bowls. Top with chicken and sauce.

Nutrition per serving

570

kcal

Calories

21

g

Fat

6

g

Saturated Fat

49

g

Carbohydrate

5

g

Sugar

4

g

Dietary Fiber

47

g

Protein

140

mg

Cholesterol

1150

mg

Sodium

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