Discovery: 20min - European - Chicken - use: Tzatiki & Sumak
with fresh salad and bulgurCalorieën
:
632 kcalEiwit
:
36.6g eiwitBereidingstijd
:
20 minutenDifficulty
:
MakkelijkExtra groente
Allergenen:
- Tarwe
- Gluten
- Ei
- Melk (inclusief lactose)
- Sesamzaad
- Kamut
- Khorasan (tarwe)
- Rogge
- Gerst
- Gluten
- Haver
- Kan sporen van allergenen bevatten
- Selderij
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
1 stuk(s)
Kipfilet met mediterrane kruiden
75 gram
Bulgur
(Bevat: Tarwe, Gluten Kan bevatten: Kamut, Khorasan (tarwe), Rogge, Gerst, Gluten, Haver)
½ stuk(s)
Rode ui
1 stuk(s)
Tomaat
½ stuk(s)
Mini-komkommer
½ bosje(s)
Radijs
25 gram
Tzatziki
(Bevat: Ei, Melk (inclusief lactose))
½ zakje(s)
Za'atar
(Bevat: Sesamzaad)
1.5 tl
Sumak
5 gram
Verse bladpeterselie en munt
(Kan bevatten: Selderij)
Zelf toevoegen
175 ml
Zoutarme kippenbouillon
1 el
[Plantaardige] roomboter
½ el
Water voor saus
naar smaak
Extra vierge olijfolie
naar smaak
Peper en zout
Benodigdheden
•Pan
•Koekenpan
•Kom
•Kleine kom
Instructies
1
- Prepare the stock in a pot or saucepan.
- Transfer the bulgur to the stock, then allow the bulgur to cook for 10 minutes over low heat until done. Add extra virgin olive oil to taste and season with salt and pepper.
- Meanwhile, slice the onion into half rings.
2
- Melt the butter in a frying pan over medium-high heat and fry the chicken breast for 2 minutes per side.
- Reduce the heat, add the onion and fry for a further 4 minutes per side or until done. Season with salt and pepper.
- Slice the chicken shortly before serving.
3
- In the meantime, dice the cucumber and tomato.
- Quarter the radish and chop the fresh herbs.
- In a bowl, mix the cucumber, tomato, radish and half of the fresh herbs with the sumac, za'atar, and extra virgin olive oil to taste. Season with salt and pepper.
- In a small bowl, mix the tzatziki with the water for the sauce (see pantry for amount).
4
- Serve the bulgur in deep bowls and top with the vegetable salad, chicken and fried onion.
- Drizzle over the tzatziki and garnish with the rest of the fresh herbs.
Did you know... cucumbers are low in calories and mostly made up of water, but they still contain vitamins and minerals. They're a great way to stay hydrated and get your essential nutrients at the same time.
