Chicken, Falafel and Golden Rice Bowls
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Chicken, Falafel and Golden Rice Bowls

Chicken, Falafel and Golden Rice Bowls

with Chopped Salad and Tahini-Yogurt Drizzle

Golden turmeric and cumin add warming and wholesome flavour to fluffy basmati rice. Load up your bowl with crunchy salad, creamy tahini-yogurt drizzle, hearty falafels, chicken tenders and briny feta.

Ingredients: Chicken tenders • Sweet bell pepper • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Basmati rice • Roma tomatoes • Cucumber • Shallot • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Tahini sauce (water, tahini (sesame), modified corn starch, sugar, vinegar, salt, concentrated lemon juice, vegetable oil, garlic, canola oil, spices, natural flavour, soy lecithin, xanthan gum, citric acid, lactic acid, potassium sorbate, sodium benzoate, calcium disodium EDTA) (soy, sesame) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Parsley • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).

Tags:
Quick
Allergens:
Soy
Wheat
Milk
Sesame
Sulphites

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time25 minutes
Cooking Time7 minutes
DifficultyMedium

Ingredients

serving amount

150 g

Falafel

(Contains Soy, Wheat May contain Wheat, Sesame, Soy)

¾ cup

Basmati Rice

1 unit

Mini Cucumber

1 unit

Sweet Bell Pepper

1 unit

Tomato

1 unit

Shallot

7 g

Parsley

¼ cup

Feta Cheese, crumbled

(Contains Milk)

1.5 tsp

Cumin-Turmeric Spice Blend

(May contain Mustard, Peanuts, Wheat, Milk, Soy, Sulphites, Sesame, Tree nuts, Triticale)

3 tbsp

Yogurt Sauce

(Contains Milk)

2 tbsp

Tahini Sauce

(Contains Soy, Sesame May contain Egg, Mustard, Tree nuts, Gluten, Soy, Sesame, Fish, Wheat, Sulphites, Crustaceans, Milk)

½ tbsp

Red Wine Vinegar

(Contains Sulphites)

310 g

Chicken Breast Tenders

Not included in your delivery

3.5 tbsp

Oil*

¼ tsp

Sugar*

¼ tsp

Salt*

0.13 tsp

Pepper*

1 tbsp

Unsalted Butter*

(Contains Milk)

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Nutrition Values

Calories1120 kcal
Fat54 g
Saturated Fat13 g
Carbohydrate98 g
Sugar9 g
Dietary Fiber8 g
Protein58 g
Cholesterol155 mg
Sodium1000 mg
Trans Fat0.4 g
Potassium1350 mg
Calcium250 mg
Iron6 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Pot
Measuring Spoons
Measuring Cups
Large Non-Stick Pan
Medium Bowl
Small Bowl

Instructions

Cook golden rice
1
  • Heat a medium pot over medium heat.
  • Meanwhile, peel, then finely chop shallot.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then rice, half the shallot and Cumin-Turmeric Blend. Cook, stirring often, until fragrant, 2-3 min. 
  • Add 1 1/4 (2 1/2 cups) cups water and 1/8 tsp (1/4 tsp) salt and bring to a boil over high. 
  • Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. 
  • Remove from heat. Set aside, still covered.
Prep and cook chicken
2
  • Meanwhile, cut cucumber into 1/2-inch pieces.
  • Core, then cut pepper into 1/2-inch pieces.
  • Roughly chop parsley.
  • Cut tomato into 1/2-inch pieces.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken breast tenders. Sear until tenders are golden-brown and cooked through, 3-4 min per side.** Transfer to a plate and cover to keep warm. 
Cook falafel
3
  • Heat the same pan over medium.
  • When hot, add 1 tbsp oil, then falafel. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl if needed, using 1 tbsp oil per batch.) Pan-fry until golden-brown on one side, 4-5 min.
  • Add 1 tbsp oil, then flip the falafel. Pan-fry until golden-brown on the other side, 4-5 min.
Make salad
4
  • Meanwhile, Add cucumbers, peppers, tomatoes, remaining shallots, half the parsley, half the vinegar (use all for 4 ppl), 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil to a medium bowl. (TIP: We love using olive oil in this recipe.) Season with salt and pepper, then stir to combine.
Make sauce
5
  • Combine yogurt sauce, tahini sauce and 1/8 tsp (1/4 tsp) sugar in a small bowl. Season with salt and pepper, then stir to combine. 
Finish and serve
6
  • Thinly slice chicken.
  • Fluff rice with a fork, then stir in half the parsley and 1 tbsp (2 tbsp) butter. 
  • Divide rice between bowls. 
  • Top with chicken, falafel and salad. 
  • Sprinkle feta and drizzle tahini-yogurt sauce over top. 
  • Sprinkle remaining parsley over top.
Modularity Step (under step 2)
7

If you've opted to add chicken breast tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high heat. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken breast tenders. Sear until tenders are golden-brown and cooked through, 3-4 min per side.** Transfer to a plate and cover to keep warm. Use the same pan to cook falafel in step 3. 

Modularity Step (under step 6)
8

Thinly slice chicken. Top bowls with chicken.

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