with Garlic-Lentil Bulgur and Salad
Ingredients: Lentils (lentils, water, salt, calcium chloride, disodium EDTA, citric acid) • Chicken breasts • Roma tomato • Bulgur wheat (wheat) (durum wheat semolina) • Spinach • Yogurt sauce (milk) (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) • White wine vinegar (sulphites) (wine vinegar, potassium metabisulfite) • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Shawarma spice blend (spices and herbs, sugars (sugar, corn syrup solids), garlic powder, salt, corn starch, onion powder, silicon dioxide) • Parsley.
Allergens
Tags
Chicken Breasts
2 unit(s)
Shawarma Spice Blend
8 g
Lentils, canned
1 unit(s)
Tomato
2 unit(s)
Parsley
7 g
Yogurt Sauce
3 tbsp
Bulgur Wheat
0.5 cup
White Wine Vinegar
0.5 tbsp
Garlic Puree
1 tbsp
Baby Spinach
56 g
Oil
1 tbsp
Butter
0.5 tbsp
Salt
0.125 tsp
Pepper
0.125 tsp
- Before starting, preheat the oven to 425°F. Wash and dry all produce.
- Bring a kettle of water to a boil.
- To a medium pot, add 3/4 cup (1 1/2 cups) boiling water and 1/8 tsp (1/4 tsp) salt. Cover and return to a boil over high.
- Once boiling again, add bulgur. Cover, remove from heat and let stand for 14-15 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, pat chicken dry with paper towels. Sprinkle Shawarma Spice Blend over top, then season with salt and pepper.
- Heat a large non-stick pan over medium-high. Add 1/2 tbsp (1 tbsp) oil. When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches, if needed.) Cook 1-2 min per side, until golden.
- Transfer chicken to an unlined baking sheet. Roast in the middle of the oven for 10-12 min, until cooked through.**
- Meanwhile, strain, then rinse lentils.
- Heat the same pan from step 2 over medium. When hot, add 1/2 tbsp (1 tbsp) butter, then swirl the pan to melt. Add garlic puree and lentils. Cook for 1 min, stirring constantly, until fragrant.
- Remove the pan from heat, then season with salt.
- Cut tomatoes into 1/4-inch pieces.
- Chop parsley.
- To a large bowl, add 1/2 tbsp (1 tbsp) vinegar and 1/2 tbsp (1 tbsp) oil. Whisk to combine.
- Add tomatoes, spinach and half the parsley to the bowl with vinegar. Season with salt and pepper, then toss to combine.
- Once bulgur is cooked, fluff with a fork, then gently sitr in lentil-garlic mixture and remaining parsley. Season with salt and pepper.
- Thinly slice chicken.
- Divide lentil-garlic bulgur, chicken and salad between plates.
- Drizzle yogurt sauce over top.
720
kcal
Calories
19
g
Fat
5
g
Saturated Fat
79
g
Carbohydrate
6
g
Sugar
15
g
Dietary Fiber
62
g
Protein
140
mg
Cholesterol
910
mg
Sodium
0.2
g
Trans Fat
1650
mg
Potassium
175
mg
Calcium
7
mg
Iron
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