Middle Eastern Chicken Bulgur Bowls
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Middle Eastern Chicken Bulgur Bowls

Middle Eastern Chicken Bulgur Bowls

with Cucumber and Chopped Olives

Get ready for Middle Eastern-inspired flavours with this healthy chicken bowl. Fluffy bulgur, briny chopped olives, juicy tomatoes and crisp cucumber make for a filling and delicious dinner, while Middle Eastern spices add toasty, tangy flair.

Ingredients: Chicken breast • Bulgur wheat (durum wheat semolina) (wheat) • Roma tomatoes • Cucumber • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Middle eastern spice blend (spices (including mustard) and herbs, dehydrated vegetables (garlic, onion), salt, dextrose, silicon dioxide, canola oil) (mustard) • Mediterranean spice blend (dehydrated vegetables (garlic, onion, red bell pepper, tomato), salt, corn starch, spices and herbs, sugar, sumac, citric acid, silicon dioxide, canola oil, lemon oil, spice extract) • Garlic.

Tags:
Discovery
Low CO2
Allergens:
Wheat
Mustard
Milk
Sulphites

The quantities provided above are averages only.

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

Preparation Time30 minutes
Cooking Time8 minutes
DifficultyMedium

Ingredients

serving amount
Chicken Breasts

2 unit(s)

Chicken Breasts

Bulgur Wheat

½ cup

Bulgur Wheat

(Contains Wheat May contain Gluten, Wheat)

Mixed Olives

30 g

Mixed Olives

(May contain Wheat, Milk, Sulphites, Egg, Fish, Tree nuts)

Mini Cucumber

1 unit(s)

Mini Cucumber

Middle Eastern Seasoning

1 tbsp

Middle Eastern Seasoning

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

Tomato

1 unit(s)

Tomato

Lemon

1 unit(s)

Lemon

Feta Cheese, crumbled

¼ cup

Feta Cheese, crumbled

(Contains Milk)

Garlic, cloves

1 unit(s)

Garlic, cloves

White Wine Vinegar

1 tbsp

White Wine Vinegar

(Contains Sulphites)

Mediterranean Spice Blend

1 tbsp

Mediterranean Spice Blend

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

Not included in your delivery

Oil*

2.5 tbsp

Oil*

Pepper*

0.13 tsp

Pepper*

Sugar*

½ tsp

Sugar*

Salt*

0.88 tsp

Salt*

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Nutrition Values

Calories650 kcal
Fat29 g
Saturated Fat6 g
Carbohydrate52 g
Sugar5 g
Dietary Fiber7 g
Protein49 g
Cholesterol135 mg
Sodium2010 mg
Trans Fat0.1 g
Potassium1100 mg
Calcium150 mg
Iron4 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

Zester
Medium Pot
Measuring Spoons
Measuring Cups
Baking Sheet
Large Non-Stick Pan
Whisk
Small Bowl

Cooking Steps

Prep
1
  • Add 3/4 cup (1 1/2 cups) water and 1/2 tsp (1 tsp) salt to a medium pot. Cover and bring to a boil over high heat.
  • Meanwhile, peel, then mince or grate garlic.
  • Cut cucumber in half lengthwise, then into 1/4-inch half-moons.
  • Drain, then roughly chop olives.
  • Cut tomato into 1/4-inch pieces.
  • Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.
Cook bulgur
2
  • Add garlic and bulgur to the boiling water. Stir to combine, then remove from heat.
  • Cover and let stand, until bulgur is tender and liquid is absorbed, 15-16 min.

 

Cook chicken
3
  • Meanwhile, pat chicken dry with paper towels. Season with Mediterranean Spice Blend, 1 tsp (2 tsp) Middle Eastern Seasoning, salt and pepper.
  • Heat a large non-stick pan over medium-high heat.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side.
  • Transfer chicken to an unlined baking sheet. Roast in the middle of the oven, until cooked through,12-14 min.**
Make dressing
4
  • Meanwhile, whisk together vinegar, 1 tsp (2 tsp) Middle Eastern Seasoning, 1 tbsp (2 tbsp) lemon juice, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp (1 tsp) sugar, 2 tbsp (4 tbsp) oil and 1/4 tsp (1/2 tsp) salt in a small bowl. Set aside.
Assemble salad
5
  • When bulgur is done, fluff with a fork.
  • Add olives, cucumber, tomatoes and half the dressing to the pot.
  • Season with salt and pepper, then stir to combine.
Finish and serve
6
  • Thinly slice chicken.
  • Divide bulgur salad between plates, then top with chicken.
  • Drizzle remaining dressing over salad.
  • Sprinkle feta over top.
  • Squeeze a lemon wedge over top, if desired.
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