Middle Eastern bulgur with chicken, almonds and yoghurt
~16 minon the hobMiddle East
608kcal
54 gprotein
50 gcarbs
18 gfat
12 gfibre
The numbers are for one adult serving, based on someone who burns about 2,550 kcal a day. The app scales the portion to you and to everyone at the table.
| of the pot | kcal | protein | |
|---|---|---|---|
| Tombulking | 49% | 830 | 70 g |
| Emmagetting lean | 27% | 458 | 50 g |
| Jackgrowing | 24% | 401 | 37 g |
Sample household. Numbers worked out by the app’s model.
Ingredients
Serves
- Chicken breast150 g
- Bulgur wheat55 g
- Unsalted almonds15 g
- Greek yoghurt100 g
- Parsley, fresh½ bunch
- Pomegranate½
- Chicken breast300 g
- Bulgur wheat110 g
- Unsalted almonds30 g
- Greek yoghurt200 g
- Parsley, fresh1 bunch
- Pomegranate½
- Chicken breast600 g
- Bulgur wheat220 g
- Unsalted almonds60 g
- Greek yoghurt400 g
- Parsley, fresh2 bunches
- Pomegranate1
From your store cupboard
Black pepperGround cinnamonSaltGround cumin
If you can’t get it
- Bulgur wheat → couscous (quicker) or rice
- Pomegranate → cranberries or tart redcurrants — what you want is the tartness and the colour
Method
- Cover the bulgur with twice its volume of boiling water, salt it and leave it 12 minutes to soak up the water. Then fluff it with a fork.
- Roughly chop the almonds and toast them in a dry pan 3 minutes.
- Season the chicken with salt and pepper, scatter with a teaspoon of cumin and a pinch of cinnamon and fry it 4 minutes each side. Rest it 5 minutes.
- Halve the pomegranate and knock the seeds out with a spoon — hold the half cut side down and hit the skin.
- Toss the bulgur with the parsley, then top with the sliced chicken, the yoghurt, the almonds and the pomegranate.
- Cover the bulgur with twice its volume of boiling water, salt it and leave it 12 minutes to soak up the water. Then fluff it with a fork.
- Roughly chop the almonds and toast them in a dry pan 3 minutes.
- Season the chicken with salt and pepper, scatter with a teaspoon of cumin and a pinch of cinnamon and fry it 4 minutes each side. Rest it 5 minutes.
- Halve the pomegranate and knock the seeds out with a spoon — hold the half cut side down and hit the skin.
- Toss the bulgur with the parsley, then top with the sliced chicken, the yoghurt, the almonds and the pomegranate.
- Cover the bulgur with twice its volume of boiling water, salt it and leave it 12 minutes to soak up the water. Then fluff it with a fork.
- Roughly chop the almonds and toast them in a dry pan 3 minutes.
- Season the chicken with salt and pepper, scatter with a teaspoon of cumin and a pinch of cinnamon and fry it 4 minutes each side. Rest it 5 minutes.
- Halve the pomegranate and knock the seeds out with a spoon — hold the half cut side down and hit the skin.
- Toss the bulgur with the parsley, then top with the sliced chicken, the yoghurt, the almonds and the pomegranate.
How to tell it’s done
- Chicken breast — Done when nothing pink is left at the thickest point and the juices run clear when you pierce it. Pink juice means it needs a little longer.
Allergens: Lactose, Cereals containing gluten (1), Milk (7), Tree nuts (8)
