Harissa Chicken Breast on Jewelled Bulgur
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Harissa Chicken Breast on Jewelled Bulgur

Harissa Chicken Breast on Jewelled Bulgur

with Charred Courgette and Mint Yoghurt

Tags:
Under 650 calories
Spicy
Allergens:
Cereals containing gluten
Sulphites
Milk

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 Time30 minutes
Cooking time20 minutes
DifficultyEasy

Ingredients

serving amount

2 unit(s)

Garlic Clove

1 unit(s)

Courgette

(May contain Celery)

1 unit(s)

Medium Tomato

1 bunch(es)

Mint

1 unit(s)

Lemon

30 grams

Dried Cranberries

10 grams

Chicken Stock Paste

120 grams

Bulgur Wheat

(Contains Cereals containing gluten)

240 grams

Diced Chicken Breast

37.5 grams

Harissa Paste

(Contains Sulphites)

75 grams

Low Fat Natural Yoghurt

(Contains Milk)

Not included in your delivery

240 milliliter(s)

Water for the Bulgur

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Nutritional information

Energy (kJ)2368 kJ
Energy (kcal)566 kcal
Fat11.2 g
of which saturates2 g
Carbohydrate75.8 g
of which sugars22.2 g
Protein43.9 g
Salt1.72 g
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

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

Trim the courgette, then cut into small 2cm chunks. Chop the tomatoes into 1cm pieces.

Pick the mint leaves from their stalks and roughly chop (discard the stalks). Roughly chop the cranberries.

Zest and halve the lemon.

2

Heat a drizzle of oil in a large saucepan on medium-high heat.

Once hot, add half the garlic and cook for 1 min.

Pour the water for the bulgur (see pantry for amount) into the pan, add the chicken stock paste and bring to the boil. Stir in the bulgur and cranberries, bring it back up to the boil and simmer for 1 min.

Pop a lid on the pan and remove from the heat. Set aside for 12-15 mins or until ready to serve.

3

Meanwhile, heat a drizzle of oil in a large frying pan on high heat. 

Once hot, add the courgette and cook until charred, 6-8 mins total. Turn every couple of mins - this will result in the courgette picking up some nice colour.

Once cooked, season with salt and pepper, then transfer to a bowl.

Pop the (now empty) frying pan back on medium-high heat with a drizzle of oil.

4

Once the oil is hot, add the diced 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. It's cooked when no longer pink in the middle.

Add the garlic and fry for 1 min more.

5

Once the chicken is cooked, remove from the heat and let it cool slightly. Stir the harissa (add less if you'd prefer things milder) and a squeeze of lemon into the pan to coat the chicken.

Once cooked, fluff up the bulgur using a fork and mix in the charred courgette, tomatoes, lemon zest and half the mint.

Pop the yoghurt and remaining mint into a small bowl. Season with salt and pepper, then mix together.

6

Serve the jewelled bulgur in bowls and top with the harissa chicken.

Add a dollop of mint yoghurt to finish.

Enjoy!

7

Step 4 MOD: If you’ve chosen to get diced chicken breast instead of thigh, cook the recipe in the same way.