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Za'atar Chicken Bulgur Bowls
Discovery
Za'atar Chicken Bulgur Bowls

with Baby Spinach and Chopped Olives

Difficulty: 2/3
Middle Eastern

"Get ready for Middle Eastern-inspired flavours with this healthy chicken bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes and tender spinach make for a filling and delicious dinner, while za'atar spices add toasty, tangy flair."

Allergens

Sulphites
Wheat
Milk
Sesame

Utensils

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

Tags

Discovery
Ingredients
Chicken Breasts

Chicken Breasts

2 unit

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, crumbled

Feta Cheese, crumbled

0.25 cup

Sugar

Sugar

0.5 tsp

Oil

Oil

2.5 tbsp

Salt

Salt

0.875 tsp

Pepper

Pepper

0.125 tsp

Garlic, cloves

Garlic, cloves

1 unit

White Wine Vinegar

White Wine Vinegar

1 tbsp

Preparation
1
Prep

Before starting, preheat the oven to 450°F. Wash and dry all produce. Add 3/4 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. While water comes to a boil, peel, then mince or grate garlic. Roughly chop spinach. Drain, then roughly chop olives. Cut tomato into 1/4-inch pieces. Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.

2
Cook bulgur

Add garlic and 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
Cook chicken

While bulgur rehydrates, pat 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 4 ppl), then chicken. Sear until golden-brown, 2-3 min per side. Transfer chicken to an unlined baking sheet. Bake in the middle of the oven until chicken is cooked through, 10-12 min.**

4
Make dressing

While chicken cooks, 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 4 ppl) in a small bowl. Set aside.

5
Assemble salad

When bulgur is done, fluff with a fork. Add olives, spinach, tomatoes and half the dressing to the pot. 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. Sprinkle with feta. Drizzle remaining dressing over top. Squeeze over a lemon wedge, if desired.

Nutrition per serving

630

kcal

Calories

28

g

Fat

4.5

g

Saturated Fat

48

g

Carbohydrate

3

g

Sugar

6

g

Dietary Fiber

49

g

Protein

125

mg

Cholesterol

1460

mg

Sodium

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