Persian Chicken with Orange and Bulgur Salad

Persian Chicken with Orange and Bulgur Salad

Ready in 35 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, December 23, 2018.
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Ingredients

SALAD

  • 120g bulgur wheat
  • 1 broccoli, florets and stalk diced 1-2cm
  • 125g frozen peas
  • 1 orange, peeled and diced 1cm
  • ½ bunch parsley, chopped *
  • 1 Palermo capsicum, diced 1cm
  • Zest and juice of ½ lime
  • 1 pack chopped walnuts
  • 1 tsp extra-virgin olive oil ^
  • 1 pack pomegranate dressing

CHICKEN

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

TO SERVE

  • ½ lime, cut into wedges
  • 80g 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 2 tsp oil in a large fry-pan on medium-high heat. Rub chicken with Persian spice mix and season.
  6. Cook chicken. Cook for about 3-5 minutes each side (depending on thickness), or until cooked through. Rest, covered. Slice thinly, reserving any resting juices.
  7. Finish salad. Add bulgur to bowl with salad ingredients. Toss well to combine and season.
  8. Prep lime.
  9. Serve salad topped with chicken and any resting juices. Dollop over hummus and squeeze over lime.

Nutritional Information

Energy 1876 kj
448 kcal
Protein 40.7g
Carbohydrate 30.1g
Fat 14.8g