Persian chicken with orange and bulgur salad

Persian chicken with orange and bulgur salad

Ready in 40 minutes Serves 4
This dish will appear in Fresh Start Lite 20 on Sunday, March 31, 2019.

Ingredients

Salad

  • 1 pack bulgur wheat
  • 1 broccoli, florets and stalk diced 2cm
  • 125g frozen peas
  • 1 orange, peeled and diced 1cm
  • 1/2 bunch parsley, chopped
  • 1 Palermo capsicum, diced 1cm
  • Juice of 1/2 lemon
  • 1 Tbsp chopped walnuts
  • 1 pack pomegranate dressing

Chicken

  • 1 pack lean chicken breasts
  • 1 pack Persian spice mix

To Serve

  • 1 pack hummus
  • 1/2 lemon, cut into wedges

Steps

  1. Bring a pot of hot salted water to the boil. Bring a full kettle to the boil.
  2. Prep & cook salad. Add bulgur and a pinch of salt to a heat-proof bowl and cover with boiling water. Cover and leave to soak for 15-18 minutes, until tender. Drain well through a sieve.
  3. Cook broccoli and peas in pot of boiling water for 2-3 minutes, until bright green and tender. Drain, rinse under cold water and leave to drain well.
  4. Place all remaining salad ingredients in a large bowl, along with cooked broccoli and peas.
  5. Prep chicken. Pat chicken dry and cut into steaks. Place hand flat on top of chicken and cut through horizontally. Rub chicken with Persian spice mix and season.
  6. Cook chicken. Heat 1 tsp oil in a fry-pan on medium-high heat. Cook chicken for 4-5 minutes each side (depending on thickness), or until cooked through. Rest, covered before thinly slicing. Reserve any resting chicken juices.
  7. Finish salad. Add bulgur to bowl with salad ingredients. Toss well to combine and season.
  8. Serve salad topped with chicken and any resting juices. Dollop over hummus and squeeze over lemon.

Nutritional Information

Energy 1852 kj
443 kcal
Protein 40.7g
Carbohydrate 29.9g
Fat 14.2g