avec concombres et olives hachées
Préparez-vous à déguster des saveurs inspirées du Moyen-Orient avec ce bol de poulet santé. Ensemble, le boulgour moelleux, les olives saumurées hachées, les tomates juteuses et les concombres croquants constituent un souper rassasiant et délicieux, tandis que les épices za’atar lui donnent une touche fumée et acidulée.
Allergens
Utensils
Tags
Poitrines de poulet
2 unit(s)
Boulgour
0.5 cup
Olives mélangées
30 g
Mini concombres
66 g
Mélange d'épices zaatar
1 tbsp
Tomato
95 g
Citron
1 unit(s)
Feta, émietté
0.25 cup
Sucre
0.5 tsp
Huile
2.5 tbsp
Sel
0.875 tsp
Poivre
0.125 tsp
Gousses d'ail
1 unit(s)
Vinaigre de vin blanc
1 tbsp
Mélange d'épices méditerranéen
1 tbsp
Before starting, preheat the oven to 450°F. Wash and dry all produce. Add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt to a medium pot. Cover and bring to a boil over high heat. Meanwhile, peel, then mince or grate garlic. Cut cucumber in half lengthwise, then into 1/4-inch half-moons. 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.
Add garlic and bulgur to the boiling water. Stir to combine, then remove from heat. Cover and let stand, until bulgur is tender and liquid is absorbed, 15-16 min.
Meanwhile, pat chicken dry with paper towels. Season with Mediterranean Spice Blend, 1 tsp (2 tsp) Za'atar Spice Blend, salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side. Transfer chicken to an unlined baking sheet. Roast in the middle of the oven, until cooked through,12-14 min.**
Meanwhile, whisk together vinegar, remaining Za'atar Spice Blend, 1 tbsp (2 tbsp) lemon juice, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp (1 tsp) sugar, 2 tbsp (4 tbsp) oil and 1/4 tsp (1/2 tsp) salt in a small bowl. Set aside.
When bulgur is done, fluff with a fork. Add olives, cucumber, tomatoes and half the dressing to the pot. Season with salt and pepper, then stir to combine.
Thinly slice chicken.Divide bulgur salad between plates, then top with chicken.Drizzle remaining dressing over salad.Sprinkle feta over top.Squeeze a lemon wedge over top, if desired.
640
kcal
Calories
29
g
Fat
6
g
Saturated Fat
48
g
Carbohydrate
4
g
Sugar
4
g
Dietary Fiber
48
g
Protein
135
mg
Cholesterol
1780
mg
Sodium
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