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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.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
2 unit(s)
Chicken Breasts
½ cup
Bulgur Wheat
(Contains Wheat May contain Gluten, Wheat)
30 g
Mixed Olives
(May contain Wheat, Milk, Sulphites, Egg, Fish, Tree nuts)
1 unit(s)
Mini Cucumber
1 tbsp
Middle Eastern Seasoning
(Contains Mustard May contain Mustard, Milk, Sulphites, Tree nuts, Soy, Peanuts, Triticale, Wheat, Sesame)
1 unit(s)
Tomato
1 unit(s)
Lemon
¼ cup
Feta Cheese, crumbled
(Contains Milk)
1 unit(s)
Garlic, cloves
1 tbsp
White Wine Vinegar
(Contains Sulphites)
1 tbsp
Mediterranean Spice Blend
(May contain Sesame, Tree nuts, Triticale, Milk, Soy, Peanuts, Wheat, Sulphites, Mustard)
Not included in your delivery
2.5 tbsp
Oil*
0.13 tsp
Pepper*
½ tsp
Sugar*
0.88 tsp
Salt*
Nutrition Values
Utensils
Instructions
- 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.
- 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.
- 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.**
- 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.
- 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.
- 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.
