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

Harissa Chicken Breast on Jewelled Bulgur

with Charred Courgette and Mint Yoghurt

This delicious Harissa Chicken Breast on Jewelled Bulgur has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Spicy
High Protein
Allergens:
Cereals containing gluten
Sulphites
Milk

The quantities provided above are averages only.

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.

Total30 minutes
Active 20 minutes
DifficultyEasy

Ingredients

serving amount

2 unit(s)

Garlic Clove**

1 unit(s)

Courgette

(May contain traces of: 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 British 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

Nutritional information

Energy (kJ)2348 kJ
Energy (kcal)561 kcal
Fat11 g
of which saturates2 g
Carbohydrate75.4 g
of which sugars21.6 g
Dietary Fibre8.7 g
Protein43.8 g
Salt1.7 g
Calcium33 mg
Iron0.9 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Zester
Garlic Press
Lid
Large Saucepan
Bowl
Pan
Small Bowl

Instructions

Get Prepped
1

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

Trim the courgette, then cut into small 2cm chunks. Chop the tomato 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.

Cook the Bulgur
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.

Char the Courgette
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.

Fry the Chicken
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 remaining garlic and fry for 1 min more.

Finishing Touches
5

Once the chicken is cooked, remove from the heat and let it cool slightly. Stir the harissa paste (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.

Serve
6

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

Add a dollop of mint yoghurt to finish.

Enjoy!

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