Spiced Chicken

Spiced Chicken

Ready in 35 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, September 10, 2017.

with Chimichurri Yoghurt


Ingredients

ROAST VEGETABLES AND BULGUR

  • 75g bulgur wheat
  • ½ beetroot, trimmed, scrubbed and diced 1cm
  • ½ carrot, quartered lengthways and sliced 1cm
  • ½ teaspoon oil, for cooking (or use spray oil)
  • ½ teaspoon chicken spice mix
  • ½ head broccoli
  • 1/3 bag baby spinach leaves

SPICED CHICKEN

  • 275g chicken breast steaks
  • Juice of ¼ lemon
  • 1 teaspoon chicken spice mix
  • ½ teaspoon oil, for cooking (or use spray oil)

CHIMICHURRI YOGHURT

  • 20g chimichurri
  • ½ pottle natural yoghurt

VINAIGRETTE

  • Juice of ¼ lemon
  • 1 teaspoon mustard (e.g. Dijon, wholegrain)
  • ½ teaspoon extra-virgin olive oil
  • ¼ teaspoon runny honey

Steps

  1. Preheat oven to 220ºC. Line an oven tray with baking paper. Bring a full kettle to the boil.
  2. Place bulgur and a pinch of salt in a small, heatproof bowl. Cover with boiling water and a plate and leave for 15-18 minutes, until grains are tender. Drain well through a sieve.
  3. While bulgur is soaking, toss beetroot and carrot with first measures of oil and chicken spice mix on prepared tray. Season with salt and pepper. Roast for 15 minutes to start with. While vegetables roast, cut broccoli into small florets and roughly dice stalk.
  4. When vegetables have been roasting for 15 minutes, remove tray from oven and toss through broccoli. Return tray to oven and roast a further 10 minutes, until cooked through.
  5. Pat chicken dry with paper towels and add to a small bowl with lemon juice and second measures of chicken spice mix and oil. Season and use hands to rub marinade in thoroughly.
  6. Heat a medium, dry fry-pan on medium-high heat. Cook chicken for 3-4 minutes each side (depending on thickness), until just cooked through. Set aside, covered in foil, to rest for 5 minutes before slicing thickly. Reserve any resting juices.
  7. While chicken rests, combine chimichurri and yoghurt in a small bowl. Whisk all vinaigrette ingredients in a medium bowl with a pinch of salt. Toss cooked bulgur, roast vegetables and spinach together in bowl with vinaigrette, along with any chicken resting juices. Season to taste.
  8. TO SERVE divide spiced chicken, roast vegetables and bulgur between plates. Drizzle with chimichurri yoghurt.

Nutritional Information

Energy 1856 kj
444 kcal
Protein 41.5g
Carbohydrate 29.5g
Fat 15.1g