Chicken and Veggie 'Nduja Bulgur Bowl
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Chicken and Veggie 'Nduja Bulgur Bowl

with Charred Courgette

Tags:
Calorie Smart
Allergens:
Cereals containing gluten

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time20 minutes
Cooking time25 minutes
DifficultyEasy

Ingredients

serving amount

1 unit(s)

Courgette

(May contain Celery)

2 unit(s)

Garlic Clove

120 grams

Bulgur Wheat

(Contains Cereals containing gluten)

15 grams

Chicken Stock Paste

240 grams

Diced British Chicken Breast

25 grams

Sun-Dried Tomato Paste

½ sachet(s)

Vegan ‘Nduja

1 sachet(s)

Crispy Onions

(Contains Cereals containing gluten)

Not included in your delivery

20 grams

Butter

220 milliliter(s)

Boiled Water for the Bulgur

1 tbsp

Honey

50 milliliter(s)

Water for the Sauce

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Nutritional information

Energy (kJ)2510 kJ
Energy (kcal)600 kcal
Fat19.7 g
of which saturates8.8 g
Carbohydrate64.7 g
of which sugars12.3 g
Protein42.3 g
Salt2.57 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Garlic Press
Kettle
Knife
Medium Saucepan
Lid
Medium Bowl
Large Frying Pan
Fork

Instructions

1

a) Boil a half-full kettle.

b) Trim the courgette and slice into 1cm thick rounds.

c) Peel and grate the garlic (or use a garlic press).

2

a) Melt the butter (see pantry for amount) in a medium saucepan on medium heat.

b) Add the garlic and cook until fragrant, 1 min.

c) Stir in the bulgur until coated, then pour in the boiled water for the bulgur (see pantry for amount) and bring back to the boil. Stir in the chicken stock paste, then pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.

3

a) Heat a drizzle of oil in a large frying pan on high heat. When hot, add the courgette and cook until charred, 3-4 mins each side.

b) Once charred, season with salt and pepper, then transfer to a medium bowl and cover to keep warm.

4

a) Return the (now empty) frying pan to medium-high heat with a drizzle of oil.

b) Once the oil is hot, add the chicken to the pan and season with salt and pepper. Fry until golden brown on the outside and cooked through, 8-10 mins. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging. The chicken is cooked when no longer pink in the middle.

5

a) Add the sun-dried tomato paste, vegan 'nduja (see ingredients for amount, add less if you'd prefer things milder), honey and water for the sauce (see pantry for both amounts) to the chicken pan.

b) Stir to combine, bring to the boil and simmer until reduced by half, 2-3 mins. Remove from the heat.

c) When ready, fluff the bulgur up with a fork.

6

a) Share the bulgur between your bowls.

b) Top with the charred courgette and chicken, spooning over any remaining sauce from the pan.

c) Scatter with the crispy onions to finish.

Enjoy!