Hidde Brink's Fave: Chicken with Bulgur & Fresh Herbs
with mangetout & Middle Eastern spicesCalories
:
686 kcalProtein
:
30.5g proteinTotal
:
30 minutesDifficulty
:
MediumCalorie Smart
Extra Veggies
Allergens:
- Tarwe
- Gluten
- Kamut
- Khorasan (tarwe)
- Rogge
- Gerst
- Gluten
- Haver
- May contain traces of allergens
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
75 g
Bulgur
(Contains: Tarwe, Gluten May be present: Kamut, Khorasan (tarwe), Rogge, Gerst, Gluten, Haver)
1 piece
Red onion
½ piece
Garlic
5 g
Fresh basil, chives & flat leaf parsley
50 g
Mangetout
⅓ sachet(s)
Middle Eastern spice mix
100 g
Chicken thigh strips
½ piece
Bell pepper
Not included in your delivery
1.5 tablespoon
Olive oil
175 milliliters
Low sodium vegetable stock
½ tablespoon
White wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2872 kJ
Calories686 kcal
Fat30.7 g
Saturated Fat7.3 g
Carbohydrate76.1 g
Sugar13.5 g
Dietary Fiber14.1 g
Protein30.5 g
Salt1.1 g
Potassium596.6 mg
Calcium59.6 mg
Iron1.2 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.
Cooking Steps
1
- Prepare the stock in a pot or saucepan and boil the bulgur for 10 - 12 minutes, covered, stirring regularly.
- Cut the bell pepper into strips and slice the onion into half-rings.
- Crush or mince the garlic and remove the tips of the mangetout if necessary.
- Finely chop the fresh herbs, being sure to keep them separate.
2
- Heat a drizzle of olive oil in a deep frying pan over medium heat.
- Fry the bell pepper with the onion and half of the garlic for 10 - 12 minutes, or until soft.
- Stir regularly so as to ensure the vegetables don't burn.
- Add the mangetout and the Middle Eastern spices, then fry for 3 - 5 more minutes.
Did you know... the bell pepper in this recipe contains vitamin B6, a nutrient that supports the immune system.
3
- Heat a generous drizzle of olive oil in a frying pan over medium-high heat and fry the chicken for 6 minutes. Season generously with salt and pepper.
- Deglaze with the white wine vinegar, then add the basil, the parsley and the rest of the garlic.
- Mix well and fry for 1 more minute.
4
- Transfer the bulgur, the vegetables and the chives to a salad bowl.
- Season to taste with salt and pepper, then toss well to combine.
- Serve everything on plates.
- Drizzle with any remaining cooking juices as preferred.
