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Za'atar Chicken Bulgur Bowl
Under 50g of Carbs
Za'atar Chicken Bulgur Bowl

with Baby Spinach and Chopped Olives

Difficulty: 2/3
Middle Eastern

Get ready for a healthy Grecian twist on a spiced chicken bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes, and tender spinach will have you filled up without all the carbs! Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.

Allergens

Sulphites
Wheat
Milk
Sesame

Utensils

Baking Sheet
Zester
Small Bowl
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups
Paper Towel

Tags

Under 50g of Carbs
Ingredients
Chicken Leg

Chicken Leg

g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Mixed Olives

Mixed Olives

30 g

Baby Spinach

Baby Spinach

56 g

Za'atar Spice Blend

Za'atar Spice Blend

1 tbsp

Tomato

Tomato

80 g

Lemon

Lemon

1 unit

Feta Cheese

Feta Cheese

0.25 cup

Sugar

Sugar

0.5 tsp

Oil

Oil

2 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.25 tsp

White Wine Vinegar

White Wine Vinegar

1 tbsp

Garlic

Garlic

3 g

Preparation
1
PREP

Before starting, preheat the oven to 450°F.Wash and dry all produce. Add 3/4 cups water and 1/2 tsp salt (dbl both for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Meanwhile, peel, then mince or grate garlic. Roughly chop the spinach. Roughly chop the olives. Chop the tomato into 1/4-inch pieces. Zest, then juice half the lemon (whole lemon for 4ppl). Cut any remaining lemon into wedges.

2
COOK BULGUR

To the boiling water, add garlic and bulgur. Stir together, then remove pot from heat. Cover and let stand until bulgur is tender and liquid is absorbed, 15-16 min.

3
COOK CHICKEN

Pat the chicken dry with paper towels. Season with za'atar spice blend, salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp oil (dbl for 4ppl), then the chicken. Sear until golden-brown, 2-3 min per side. Transfer the chicken to a baking sheet. Bake in the middle of the oven until chicken is cooked through,7-8 min.\*\*

4
MAKE DRESSING

Whisk together vinegar, 1 tbsp lemon juice, 1/4 tsp lemon zest, 2 tbsp oil, 1/2 tsp sugar and 1/4 tsp salt (dbl all for 4ppl) in a small bowl. Set aside.

5
ASSEMBLE SALAD

When bulgur is done, fluff with a fork. Stir in olives, spinach, tomatoes and half the dressing. Season with salt and pepper

6
FINISH AND SERVE

Slice the chicken. Divide the bulgur salad between plates. Top with the chicken. Sprinkle feta over top, then drizzle with the remaining dressing. Squeeze a lemon wedge over if desired.

Nutrition per serving

2385

kJ

Energy (kJ)

570

kcal

Calories

27

g

Fat

5

g

Saturated Fat

42

g

Carbohydrate

3

g

Sugar

5

g

Dietary Fiber

40

g

Protein

150

mg

Cholesterol

800

mg

Sodium

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