Persian Chicken with Orange and Bulgur Salad

Persian Chicken with Orange and Bulgur Salad

Ready in 30 minutes Serves 2
This dish most recently appeared in Fresh Start Lite 10 on Sunday, October 14, 2018.

Ingredients

SALAD

  • 60g bulgur wheat
  • ½ broccoli, florets and stalk diced 2cm
  • ½ cup frozen peas
  • ½ orange, peeled and diced 1cm
  • ½ Palermo capsicum, diced 1cm
  • Zest and juice of ¼ lemon
  • 1 pack pomegranate dressing

CHICKEN

  • 275g lean chicken
  • 1 pack Persian spice mix

TO SERVE

  • ¼ lemon, cut into wedges
  • 2 Tbsp hummus

Steps

  1. Bring a small pot of 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 medium, 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 & cook chicken. Pat chicken dry and cut into steaks. Place your hand flat on top of chicken breast and slice through horizontally. Heat ½ tsp oil in a large fry-pan on medium-high heat. Rub chicken with Persian spice mix and season.
  6. Cook chicken for 3-5 minutes each side (depending on thickness), or until cooked through. Set aside, covered, to rest 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. Prep lemon.
  9. Serve salad topped with chicken and drizzle over any resting juices. Dollop with hummus and squeeze with lemon.

Nutritional Information

Energy 1876 kj
448 kcal
Protein 41.5g
Carbohydrate 30.7g
Fat 14.0g