Persian Chicken with Orange and Bulgur Salad

Persian Chicken with Orange and Bulgur Salad

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, October 14, 2018.

If desired, toast your walnuts in a dry fry-pan for 2-3 minutes. If you prefer, use spray oil instead of liquid.


Ingredients

SALAD

  • 120g bulgur wheat
  • 1 broccoli, florets and stalk diced 1-2cm
  • 125g frozen peas
  • 1 orange, peeled and diced 1cm
  • 3 Tbsp chopped parsley
  • 1 Palermo capsicum, diced 1cm
  • Zest and juice of ½ lemon
  • 70g pomegranate dressing

CHICKEN

  • 550g lean chicken breast steaks
  • 1 pack Persian spice mix

TO SERVE

  • ½ lemon, cut into wedges
  • 4 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 season. Heat 1 tsp of 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 1871 kj
447 kcal
Protein 41.0g
Carbohydrate 30.2g
Fat 14.4g