Lemony Chicken with Chilli Oil
on a bed of bulgur, bell pepper and courgetteCalories
:
650 kcalProtein
:
53.2g proteinTotal
:
35 minutesDifficulty
:
MediumSpicy
Calorie Smart
Protein Rich
Allergens:
- Cereals containing gluten
- Wheat
- Kamut (wheat)
- Khorasan (wheat)
- Oats
- Rye
- Barley
- Cereals containing gluten
- May contain traces of allergens
A recipe conveniently customised just to your liking.
Ingredients
Serving amount
1 sachet(s)
Vegetable Stock
½ unit(s)
Lemon
150 grams
Bulgur Wheat
(Contains: Cereals containing gluten, Wheat May be present: Kamut (wheat), Khorasan (wheat), Oats, Rye, Barley, Cereals containing gluten)
1 unit(s)
Courgette
2 unit(s)
Garlic
1 sachet(s)
Harissa Spice Mix
2 unit(s)
Tomato
1 unit(s)
Bell Pepper
1 sachet(s)
Harissa Paste
1 sachet(s)
Honey
8 milliliter(s)
Chilli Oil
320 grams
Irish Chicken Breast
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Butter
Nutrition Values
Energy (kJ)2718 kJ
Energy (kcal)650 kcal
Fat16.9 g
of which saturates2.4 g
Carbohydrate75.1 g
of which sugars16.2 g
Dietary Fiber16.2 g
Protein53.2 g
Salt5.8 g
Potassium856.3 mg
Calcium49.2 mg
Iron1.1 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. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Baking Sheet with Baking Paper
•Pot with Lid
Cooking steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press). Zest and juice half a lemon (per 2P).
- Chop the tomato into 2cm chunks.
- Halve the pepper and discard the core and seeds. Chop into 2cm chunks.
- Trim the courgette then quarter lengthways. Cut each quarter widthways into thirds to make batons.
2
- Pop the bell pepper, tomato and courgette onto a lined baking tray.
- Drizzle with oil and sprinkle with harissa spice mix, salt and pepper. Toss to coat and spread out in a single layer.
- When the oven is hot, roast on the top shelf until the veg is softened and golden, 15-18 mins. Turn the tray halfway through.
3
- Meanwhile, place a pot over medium heat with a drizzle of oil.
- Add the garlic and fry for 1 min.
- Pour in 300ml water (per 2P) along with the stock and bring to the boil.
- Stir in the bulgur and harissa paste, bring back up to the boil and simmer for 1 min.
- Pop a lid on the pot and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.
TIP: If you’re in a hurry you can boil the water in your kettle.
4
- Place a pan over medium-high heat with a drizzle of oil.
- Season the chicken with salt and pepper. Slice through to make thin steaks. IMPORTANT: Wash hands and equipment after handling raw chicken and its packaging. Chicken is cooked when no longer pink in the middle.
- Fry until cooked through, 3-6 mins on each side.
- Remove from the heat and add a knob of butter and the chilli oil (use less if you don't like spice).
5
- When everything is ready, fluff up the bulgur with a fork.
- Stir through the tomatoes, bell pepper, courgette, honey and lemon zest.
- Taste then season with salt, pepper and lemon juice.
6
- Share the bulgur between your plates, then top with the chicken.
- Serve any remaining lemon on the side.
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