avec boulgour aux lentilles et taboulé
Allergens
Tags
Poitrines de poulet
2 unit(s)
Épices shawarma
8 g
Lentilles, en conserve
1 unit(s)
Tomato
2 unit(s)
Persil
7 g
Sauce au yogourt
3 tbsp
Boulgour
0.5 cup
Vinaigre de vin blanc
0.5 tbsp
Purée d’ail
1 tbsp
Huile
1 tbsp
Beurre
0.5 tbsp
Sel
0.375 tsp
Poivre
0.125 tsp
- Before starting, preheat the oven to 425°F. To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Wash and dry all produce.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 14-15 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, pat chicken dry with paper towels. Sprinkle with Shawarma Spice Blend, then season with salt and pepper.
- In a large non-stick pan, heat 1/2 tbsp (1 tbsp) oil over medium-high.
- When the pan is hot, add chicken. (NOTE: Don't crowd the pan; cook in 2 batches if needed.) Cook for 1-2 min per side, until golden.
- Transfer chicken to an unlined baking sheet. Roast in the middle of the oven for 10-12 min, until cooked through.**
- Meanwhile, strain, then rinse lentils.
- Heat the same pan from step 2 over medium.
- When the pan is hot, add 1/2 tbsp (1 tbsp) butter, then swirl the pan to melt.
- Add garlic puree and lentils. Cook for 1 min, stirring constantly, until fragrant.
- Remove the pan from heat, then season with salt.
- Cut tomatoes into 1/4-inch pieces.
- Roughly chop parsley
- To a large bowl, add 1/2 tbsp (1 tbsp) vinegar and 1/2 tbsp (1 tbsp) oil. Whisk to combine.
- To the large bowl, add tomatoes and half the parsley. Season with salt and pepper, then toss to combine.
- Once bulgur is cooked, fluff with a fork, then gently sitr in lentil-garlic mixture and remaining parsley. Season with salt and pepper.
- Divide bulgur, chicken and salad between plates.
- Drizzle yogurt sauce over top.
710
kcal
Calories
19
g
Fat
5
g
Saturated Fat
78
g
Carbohydrate
6
g
Sugar
15
g
Dietary Fiber
61
g
Protein
140
mg
Cholesterol
1190
mg
Sodium
0.2
g
Trans Fat
1500
mg
Potassium
150
mg
Calcium
6.5
mg
Iron
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