Tomato Chicken with Broccoli Bulgur and Beans

Tomato Chicken with Broccoli Bulgur and Beans

Ready in 40 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, May 26, 2019.
Order Now
Order Now

Ingredients

CHICKEN

  • 1 pack lean chicken breasts, thinly sliced
  • 1 red onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 capsicum, thinly sliced
  • 1 can fire roasted tomatoes
  • 1/4 cup chicken stock
  • 1 pack green beans, halved
  • 1 tsp vinegar

BULGUR

  • 2 cups chicken stock
  • 1 cup bulgur wheat
  • 1 broccoli, finely chopped
  • Juice of 1 lemon

TO SERVE

  • 50g feta cheese

Steps

  1. Prep & cook bulgur. In a pot bring stock to the boil with a pinch of salt. Once boiling add bulgur and broccoli. Stir, bring back up to the boil and remove from heat. Leave to steam for about 17 minutes, until grains and broccoli are tender. Keep warm.
  2. Prep & cook chicken. Heat 2 tsp oil in a fry-pan on high heat. Cook onion, garlic and capsicum for 2-3 minutes, until soft. Add chicken and cook for 3-4 minutes, until almost cooked. Add canned tomatoes, stock and 1/2 tsp salt and bring to a simmer. Simmer for 2-3 minutes.
  3. Add green beans and simmer for 1-2 minutes, until chicken is cooked through, beans are tender and sauce has reduced. Add vinegar and season to taste.
  4. Finish bulgur. When bulgur has cooked, fluff up grains and stir through lemon juice. Season to taste.
  5. Serve bulgur topped with chicken. Crumble over feta.

Nutritional Information

Energy 1651 kj
395 kcal
Protein 42.3g
Carbohydrate 30.0g
Fat 9.2g