avec bébés épinards 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 épinards tendres 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
Boulgour
0.5 cup
Olives mélangées
30 g
Bébés épinards
56 g
Mélange d'épices zaatar
1 tbsp
Tomato
80 g
Citron
1 unit
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
Vinaigre de vin blanc
1 tbsp
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. Meanwhile, 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.
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.
Meanwhile, 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.**
Meanwhile, whisk together vinegar, 1 tbsp lemon juice, 1/4 tsp lemon zest, 1/2 tsp sugar, 2 tbsp oil and 1/4 tsp salt (dbl all for 4 ppl) in a small bowl. Set aside.
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.
Thinly slice chicken. Divide bulgur salad between plates, then top with chicken. Sprinkle feta and drizzle remaining dressing over top. Squeeze a lemon wedge over top, if desired.
630
kcal
Calories
29
g
Fat
6
g
Saturated Fat
45
g
Carbohydrate
4
g
Sugar
4
g
Dietary Fiber
49
g
Protein
125
mg
Cholesterol
1370
mg
Sodium
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