Moroccan Chicken with Tomato Coriander Bulgur

Moroccan Chicken with Tomato Coriander Bulgur

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, July 8, 2018.

Ingredients

BULGUR

  • ¾ tsp oil or spray oil
  • 1 brown onion, thinly sliced
  • 1 clove garlic, minced
  • 1 tsp Moroccan spice mix
  • 100g roasted red capsicums, thinly sliced
  • 1 bottle tomato passata
  • ½ passata bottle filled with water
  • 150g bulgur wheat
  • ½ tsp salt
  • 1 cup frozen peas
  • ½ bunch kale, thinly sliced
  • 1½ Tbsp chopped coriander

CHICKEN

  • 550g lean chicken breast steaks
  • 2 Tbsp Moroccan spice mix
  • ¾ tsp oil or spray oil
  • 2 Tbsp sliced almonds

TO SERVE

  • ½ Lebanese cucumber, peeled into ribbons
  • 1½ Tbsp mint, chopped
  • 150g yoghurt (optional)

Steps

  1. Prep bulgur. Heat oil in a medium pot on medium-high heat. Cook onion and garlic with a pinch of salt for about 2 minutes, stirring often, until starting to soften. Add first measure of Moroccan spice mix, roasted capsicums, passata, water, bulgur and salt. Reduce heat to low.
  2. Cook bulgur for 12-14 minutes, stirring occasionally, until tender and sauce has thickened. If sauce gets too thick before bulgur is cooked, add a little more water.
  3. Prep garnishes.
  4. Prep chicken. Pat chicken dry, season and toss in medium bowl with second measure of Moroccan spice mix. Heat oil in a large fry-pan on mediumhigh heat.
  5. Cook chicken. Cook chicken for about 3-4 minutes each side, until golden and cooked through. Add sliced almonds to pan and toast for about 1 minute, until golden. Set chicken and almonds aside, covered to rest. Slice chicken thickly before serving.
  6. Finish bulgur. Add peas and kale to bulgur and cook for 1-2 minutes, until tender. Remove from heat, stir through coriander and season.
  7. To serve, spoon bulgur into bowls. Top with chicken, almonds and cucumber and sprinkle over mint. Dollop over yoghurt (if using).

Nutritional Information

Energy 1854 kj
443 kcal
Protein 44.0g
Carbohydrate 42.5g
Fat 8.7g