Persian Chicken with Mandarin and Bulgur Salad

Persian Chicken with Mandarin and Bulgur Salad

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, May 13, 2018.

Ingredients

MANDARIN AND BULGUR SALAD

  • 150g bulgur wheat
  • ¼ tsp salt
  • 1 broccoli
  • 125g frozen peas
  • 2 mandarins
  • 3 Tbsp parsley
  • 1 Palermo capsicum
  • Zest and juice of ½ lime
  • 1-2 Tbsp chopped walnuts
  • ½ tsp extra-virgin olive oil
  • ¼ tsp salt
  • 70g pomegranate dressing

PERSIAN CHICKEN

  • 550g lean chicken breast
  • 1 tsp oil
  • 2 Tbsp Persian spice mix

TO SERVE

  • ½ lime
  • 3-4 Tbsp hummus

Steps

  1. Bring a small pot of salted water to the boil. Bring a full kettle to the boil.
  2. Place bulgur wheat and salt in a medium, heatproof bowl and cover with boiling water. Cover and leave to soak for 15-18 minutes, until tender. Drain well through a sieve.
  3. While bulgur cooks, dice broccoli florets and stalk 1-2cm. 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. Peel and segment mandarins; finely chop parsley; dice capsicum 1cm. Place all in a large bowl, along with lime zest and juice, walnuts, oil and salt. Stir to combine.
  5. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and slice through horizontally to make two 1.5cm-thick steaks. Heat oil in a large fry-pan on medium-high heat. Rub chicken with Persian spice mix and season.
  6. Cook chicken for 2-3 minutes each side (depending on thickness), until cooked through. Set aside, covered, to rest before thinly slicing, reserving any resting juices.
  7. Add cooked bulgur to bowl with salad veggies, along with broccoli, peas and pomegranate dressing. Toss well to combine and season to taste. Cut remaining lime into wedges.
  8. To serve, spoon mandarin and bulgur salad onto plates. Top with Persian chicken and drizzle over any resting juices (if desired). Dollop over hummus and squeeze over lime wedges.

Nutritional Information

Energy 1878 kj
449 kcal
Protein 42.7g
Carbohydrate 38.5g
Fat 9.3g