Chicken Bulgur Bowl
with yogurt sauce, fresh herbs & Romano beans4.5(838)
Calories
:
667 kcalProtein
:
32g proteinTotal
:
20 minutesDifficulty
:
MediumCalorie Smart
Allergens:
- Tarwe
- Melk (inclusief lactose)
- Selderij
- May contain traces of allergens
- Soja
Did you know that bulgur is made of wheat grains? They're first steamed, then dried, and finally cracked. This results in a whole grain product that's full of fibre, iron and B-vitamins!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Roma tomato
1 piece
Carrot
½ piece
Garlic
50 g
Romano beans
2.5 g
Fresh flat leaf parsley
(May be present: Selderij)
¼ piece
Lime
75 g
Bulgur
(Contains: Tarwe May be present: Soja)
50 g
Organic full-fat yogurt
(Contains: Melk (inclusief lactose))
½ sachet(s)
Middle Eastern spice mix
100 g
Chicken thigh strips with kebab spices
Not included in your delivery
1 tablespoon
Sunflower oil
½ tablespoon
Extra virgin olive oil
150 milliliters
Low sodium vegetable stock
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2789 kJ
Calories667 kcal
Fat28.7 g
Saturated Fat6 g
Carbohydrate63.4 g
Sugar11.1 g
Dietary Fiber18.9 g
Protein32 g
Salt2.1 g
Potassium133.8 mg
Calcium34.3 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Casserole with Lid
•Tall-Sided Pan
Cooking Steps
1
- Prepare the stock. Dice the tomato and the carrot.
- Crush or mince the garlic.
- Cut the Romano beans into 1cm chunks.
- Roughly chop the parsley and cut the lime into wedges.
2
- Heat a drizzle of sunflower oil in a deep frying pan over medium-high heat.
- Fry the garlic, Romano beans and carrot for 3 - 4 minutes, then add the bulgur and fry for 1 minute.
- Pour in the stock and bring to the boil, then cover with the lid and cook for 8 - 10 minutes.
3
- Heat a drizzle of sunflower oil in a frying pan over medium-high heat and fry the chicken for 6 - 8 minutes.
- When the bulgur is done, add the tomato, two thirds of the Middle Eastern spices and half of the parsley.
- Mix well and season to taste with salt and pepper.
4
- Combine the yogurt with the extra virgin olive oil and the rest of the Middle Eastern spices, then season to taste with salt and pepper.
- Serve the bulgur on plates and top with the chicken.
- Drizzle with the yogurt sauce and garnish with the rest of the parsley.
- Serve with the lime wedges alongside.
