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Spicy Harissa Chicken Bowls
Calorie Smart
Spicy
Spicy Harissa Chicken Bowls

over Tabbouleh with Feta & Greek Vinaigrette

10 min
Difficulty: 1/3
Mediterranean

We’re big fans of the ubiquitous grain bowl in all its forms, but we have to admit: This one’s extra-special. This version stars homemade tabbouleh—a grain salad with cucumber, tomato, scallions, feta, and dill studded throughout bulgur—a hearty whole grain that’s long been a staple of both Middle Eastern and Mediterranean cuisines. It turns ultra-fluffy when cooked, making it a perfect base for saucy braises and stir-fries, and great for bulking out salads and bowls, like this one. The best part, though? Bulgur is a nutritional powerhouse—with a variety of vitamins and minerals such as iron and calcium. It also contains insoluble fiber which helps speed up digestion. Not to mention, bulgur has fewer calories per serving than white rice, is low in total fat, and has zero saturated fat or cholesterol. Topping the bowl, there’s smoky, harissa-spiced chicken and a drizzle of Greek vinaigrette. It doesn’t get much better than this!

Allergens

Eggs
Wheat
Milk

Utensils

Small pot
Paper Towel
Large Pan
Large Bowl

Tags

Calorie Smart
Spicy
SEO
Ingredients
Bulgur Wheat

Bulgur Wheat

0.5 cup

Harissa Powder

Harissa Powder

1 tablespoon

Persian Cucumber

Persian Cucumber

1 unit

Roma Tomato

Roma Tomato

1 unit

Dill

Dill

0.25 ounce

Chicken Stock Concentrate

Chicken Stock Concentrate

1 unit

Chicken Breast Strips

Chicken Breast Strips

10 ounce

Feta Cheese

Feta Cheese

0.5 cup

Greek Vinaigrette

Greek Vinaigrette

1.5 ounce

Tunisian Spice Blend

Tunisian Spice Blend

1 tablespoon

Salt

Salt

Pepper

Pepper

Cooking Oil

Cooking Oil

1 teaspoon

Butter

Butter

0.5 tablespoon

Preparation
1
Cook Bulgur

• In a small pot, combine bulgur, stock concentrate, 1 cup water, ½ tsp harissa powder (you’ll use more later), and salt (we used ½ tsp). (For 4 servings, use 2 cups water and 1 tsp harissa powder; we used 1 tsp salt.) Bring to a boil, then cover and reduce to a low simmer. Cook until water has absorbed and bulgur is tender, 12-15 minutes. • Keep covered off heat until ready to use in step 4.

2
Prep

• While bulgur cooks, wash and dry produce. • Trim and finely dice cucumber. Finely dice tomato. Pick and mince fronds from dill.

3
Cook Chicken

• Pat chicken* dry with paper towels; season with Tunisian Spice, 1 tsp harissa powder (be sure to measure), and a big pinch of salt and pepper. (Use remaining harissa powder for 4 servings.) • Heat a drizzle of oil in a large pan over medium-high heat. Add chicken in a single layer; cook, stirring occasionally, until browned and cooked through, 4-6 minutes.

4
Finish & Serve

• Drain any excess liquid from bulgur if necessary. Stir in ½ TBSP butter (1 TBSP for 4 servings) until melted. Transfer to a large bowl along with cucumber, tomato, half the feta, and minced dill to taste (start with half and add more from there if desired). Toss with half the Greek vinaigrette. Taste and season with salt and pepper. • Divide tabbouleh between bowls and top with harissa chicken. Top with remaining Greek vinaigrette and remaining feta. Serve.

Nutrition per serving

640

kcal

Calories

33

g

Fat

11

g

Saturated Fat

50

g

Carbohydrate

5

g

Sugar

8

g

Dietary Fiber

40

g

Protein

135

mg

Cholesterol

1240

mg

Sodium

over Tabbouleh with Feta & Greek Vinaigrette

10 min 1/3
Calorie Smart
Spicy

over Tabbouleh with Feta & Greek Vinaigrette

10 min 1/3
Mediterranean
Spicy
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