Cumin Scented Chicken with Mediterranean Bulgur Wheat Salad

Cumin Scented Chicken with Mediterranean Bulgur Wheat Salad

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, October 28, 2018.
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Rub the chicken in the chicken spice and leave for a couple of hours (or overnight) to intensify the flavour. Just store, covered in the fridge. If you prefer, use spray oil instead of liquid.

Ingredients

BULGUR

  • 1 pack bulgur wheat

CHICKEN

  • 1 pack lean chicken breasts
  • 1 pack chicken spice

SALAD

  • 1 Lebanese cucumber, diced 1cm
  • 1 tomato, diced 1cm
  • ¼-½ red onion, thinly sliced
  • 1 pear, diced 1cm
  • 1 tsp vinegar

BEETROOT & FETA

  • 1 beetroot, grated
  • 2 Tbsp feta cheese
  • 1 pack chopped walnuts

TO SERVE

  • 1 pack tzatziki dressing

Steps

  1. Bring a full kettle to the boil.
  2. Cook bulgur. Add bulgur and a pinch of salt to a medium, heat-proof bowl. Cover with boiling water, cover and leave to soak for 15-18 minutes, until tender. Drain well.
  3. Prep chicken. Pat chicken dry, place hand on top of chicken and slice through horizontally into steaks. Rub chicken with chicken spice and season.
  4. Cook chicken. Heat 1½ tsp oil in a medium fry-pan on medium-high heat. Cook chicken for about 5 minutes each side (depending on thickness), or until cooked through. Rest, covered for 3 minutes, reserving resting juices.
  5. Prep salad. Place all salad ingredients into a large bowl with ½ tsp salt.
  6. Slice chicken thinly. Add any resting juices to salad, along with cooked bulgur. Toss and season
  7. Prep beetroot & feta. In a small bowl, combine beetroot, feta and walnuts.
  8. Serve salad on plates and top with chicken, beetroot mix and tzatziki dressing.

Nutritional Information

Energy 1871 kj
447 kcal
Protein 38.3g
Carbohydrate 25.8g
Fat 19.6g