Marinated Chicken and Turkish inspired Bulgur
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Marinated Chicken and Turkish inspired Bulgur

with Parsley and Yoghurt

Tags:
Calorie Smart
•High Protein
Allergens:
Cereals containing gluten
•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

125 grams

Baby Plum Tomatoes

2 unit(s)

Garlic Clove

1 unit(s)

Red Onion

2 unit(s)

British Chicken Breasts

1 sachet(s)

Roasted Spice and Herb Blend

30 grams

Tomato Puree

120 grams

Bulgur Wheat

(Contains Cereals containing gluten)

10 grams

Chicken Stock Paste

1 bunch(es)

Flat Leaf Parsley

75 grams

Greek Style Natural Yoghurt

(Contains Milk)

Not included in your delivery

1 tbsp

Olive Oil for the Dressing

½ tsp

Sugar

¼ tbsp

Honey

220 milliliter(s)

Water for the Bulgur

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Nutritional information

Energy (kJ)2391 kJ
Energy (kcal)572 kcal
Fat13.9 g
of which saturates4.5 g
Carbohydrate66 g
of which sugars15.3 g
Protein50.5 g
Salt1.58 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Bowl
•Chopping Board
•Grater
•Medium Bowl
•Knife
•Baking Tray
•Pan
•Aluminum Foil
•Medium Saucepan

Instructions

1

Preheat your oven to 220°C/200°C fan/gas mark 7.

Halve the baby plum tomatoes.

In a medium bowl, combine the tomatoes with the olive oil for the dressing and sugar (see pantry for both amounts). Season with salt and pepper. Set aside.

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

Halve and peel the onion, then cut each half into 5 wedges.

2

Heat a drizzle of oil in a large frying pan on medium-high heat. Season both sides of the chicken with salt and pepper.

Once the oil is hot, lay the chicken into the pan and cook until browned, 3-5 mins each side and lower the heat if needed. 

Once browned, pop the chicken onto a baking tray along with the onion. Sprinkle on the roasted spice and herb blend and a drizzle of oil. Add the honey (see pantry for amount) and half of the garlic.

Toss together to coat. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.

 

 

3

Roast the chicken and onion on the top shelf of your oven until cooked through and the onion is soft, 12-15 mins. IMPORTANT: The chicken is cooked when no longer pink in the middle.

When cooked, remove from your oven, cover with foil and allow to rest for a couple of mins.

4

Meanwhile, add a drizzle of oil into a large saucepan. Once hot, add the tomato puree and the remaining garlic, stir fry for 30 secs. Pour in the water for the bulgur wheat (see pantry for amount). Stir in the stock paste and 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.

5

Meanwhile, roughly chop the parsley (stalks and all).

When the bulgur is cooked, stir through half of the chopped parsley. Taste and season with salt and pepper, if needed. 

 

6

Slice the chicken. 

Share the turkish inspired bulgur between your bowls. Spoon over the tomatoes and the juices from the bowl. 

Top with the roasted onion and chicken. 

Drizzle over the greek style natural yoghurt and sprinke over the remaining parsley.

Enjoy!

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