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Harissa Chicken on Jewelled Bulgur

Harissa Chicken on Jewelled Bulgur

with Charred Courgette and Mint Yoghurt

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

Tags:WW ApprovedSpicyUnder 650 calories
Allergens:Cereals containing glutenMilk

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 conflict 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
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

1 unit(s)

Garlic Clove

1 unit(s)

Red Onion

1 unit(s)

Courgette

1 unit(s)

Medium Tomato

1 bunch(es)

Mint

10 grams

Chicken Stock Paste

120 grams

Bulgur Wheat

(ContainsCereals containing gluten)

210 grams

Diced Chicken Thigh

¾ sachet

Harissa Paste

40 grams

Raisins

75 grams

Low Fat Natural Yoghurt

(ContainsMilk)

Not included in your delivery

240 milliliter(s)

Water for the Bulgur

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2511 kJ
Energy (kcal)600 kcal
Fat18.0 g
of which saturates4.0 g
Carbohydrate77 g
of which sugars25.0 g
Protein34 g
Salt1.3 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Garlic Press
Cutting board
Knife
Saucepan
Lid
Frying Pan
Bowl
Instructionsarrow up iconarrow up icon
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1

Peel and grate the garlic (or use a garlic press). Halve, peel and thinly slice the red onion. Trim the courgette, halve lengthways and chop into small 2cm chunks. Chop the tomatoes into 1cm pieces. Pick the mint leaves from their stalks and roughly chop (discard the stalks).

2

Heat a drizzle of oil in a large saucepan on medium-high heat. When hot, add the onion and cook until softened, 3-4 mins. Add the garlic and cook for 1 min. Stir in the water for the bulgur wheat (see ingredients for amount) and chicken stock paste, then bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 min. 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

Meanwhile, heat a frying pan on high heat (no oil). When 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.

4

Pop the (now empty) frying pan back on medium-high heat with a drizzle of oil. Once the oil is hot, add the diced chicken thigh 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

Once the chicken is cooked, remove from the heat and let it cool slightly. Stir the harissa into the pan and coat the chicken. Fluff up the bulgur wheat using a fork and mix in the charred courgette, tomatoes, raisins and half the mint. Pop the yoghurt and remaining mint into a small bowl. Season with salt and pepper, then mix together.

6

Spoon the jewelled bulgur into bowls, then top with the harissa chicken. Add a dollop of mint yoghurt to finish. Enjoy!