Cumin Scented Chicken with Mediterranean Bulgur Wheat Salad

Cumin Scented Chicken with Mediterranean Bulgur Wheat Salad

Ready in 25 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, October 28, 2018.
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Rub the chicken in the chicken spice and leave for a couple of the flavour. Just store, covered If you prefer, use spray oil instead of liquid. TIP: To make this dish even easier, add beetroot, feta and walnuts to salad and toss together.

Ingredients

BULGUR

  • 1 pack bulgur wheat

CHICKEN

  • 1 pack chicken breast steak
  • 1 pack chicken spice

SALAD

  • ¼ capsicum, diced 1cm
  • 1 tomato, diced 1cm
  • 1/8 red onion, thinly sliced
  • ¼ pear, diced 1cm
  • ½ tsp vinegar

BEETROOT & FETA (OR SEE TIP)

  • 1 baby beetroot, grated
  • 15g feta cheese, crumbled
  • 1 baby beetroot, grated

TO SERVE

  • 1 Tbsp tzatziki dressing

Steps

  1. Bring a half full kettle to the boil.
  2. Cook bulgur. Add bulgur and a pinch of salt to a small, heat-proof bowl. Cover with boiling water, cover and leave to soak for 15-18 minutes, until tender. Drain well.
  3. Prep & cook chicken. Pat chicken dry, rub with chicken spice and season. Heat ¼ tsp oil in a medium pan on medium heat and cook chicken for about 5 minutes each side (depending on thickness), or until cooked through. Rest, covered for 3 minutes.
  4. Prep salad. Combine all salad ingredients in a medium bowl with a pinch of salt. Fold through cooked bulgur and season.
  5. Slice chicken thinly. Add any resting juices to salad.
  6. Prep beetroot & feta (or see tip). In a small bowl, combine beetroot, feta and walnuts.
  7. Serve salad on a plate and top with chicken, beetroot mixture and tzatziki dressing.

Nutritional Information

Energy 1820 kj
435 kcal
Protein 39.5g
Carbohydrate 26.7g
Fat 17.2g