Middle Eastern Style Prawn Stew with Irish Chicken
with chickpeas, courgette and bulgurCalories
:
1052 kcalProtein
:
95g proteinTotal
:
20 minutesDifficulty
:
EasySpicy
Quick
Eat Me First
Allergens:
- Crustaceans
- Cereals containing gluten
- Wheat
- Sesame
- Mustard
- 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
150 grams
Prawns
(Contains: Crustaceans)
1 unit(s)
Onion
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
1 pack(s)
Passata
2 unit(s)
Garlic
1 pack(s)
Chickpeas
1 sachet(s)
Harissa Paste
2 sachet(s)
Middle Eastern Style Spice Mix
(Contains: Sesame, Mustard)
1 sachet(s)
Honey
1 sachet(s)
Vegetable Stock
520 grams
Diced Irish Chicken Breast
8 milliliter(s)
Chilli Oil
Not included in your delivery
½ tsp
Sugar
¼ tsp
Salt
to taste
Water
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Butter
to taste
Sugar
Nutrition Values
Energy (kJ)4400 kJ
Energy (kcal)1052 kcal
Fat21.1 g
of which saturates3.7 g
Carbohydrate99.3 g
of which sugars21.7 g
Dietary Fiber26 g
Protein95 g
Cholesterol78 mg
Salt5.79 g
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
•Sieve
•Grater
•Pot with Lid
Cooking steps
1
- Place a pot over medium-high heat with a drizzle of oil.
- Halve, peel and chop the onion into small pieces.
- When oil is hot, fry half the onion until softened, 4-5 mins.
- Add 300ml water (per 2P) and half the stock to the pot. Bring to the boil.
- Add the bulgur, bring back to the boil then simmer for 1 min. Cover and remove from heat. Leave aside for 12-15 mins (or until ready to serve).
2
- Place a (separate) large pot over medium-high heat with a drizzle of oil.
- When the oil is hot, fry the chicken until browned, 6-8 mins. IMPORTANT: Wash hands and equipment after handling raw chicken and its packaging. Chicken is cooked when no longer pink in the middle.
- Add the remaining onion and cook until softened, 4-5 mins.
- Season with salt and pepper.
3
- Meanwhile, peel and grate the garlic (or use a garlic press).
- Trim the courgette, then quarter lengthways. Slice widthways into 1cm thick pieces.
- Drain and rinse the chickpeas.
- Pop half into a bowl and roughly mash with the back of a fork.
- Once the onion has softened, add the garlic, Middle Eastern spice and chickpeas (whole and mashed). Cook until fragrant, 1 min.
4
- Pour 100ml water (per 2P) and remaining stock into the chickpeas along with the passata.
- Stir in chilli oil (use less if you don't like spice), ½ tsp sugar (per 2P) and ¼ tsp salt (per 2P).
- Cover and cook until thickened, 8-10 mins.
5
- When 5 mins of cooking time remain, stir in the prawns and courgette.
- Cover again and simmer until prawns are cooked through, 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw prawns. Prawns are cooked when pink on the outside and opaque in the middle.
- Stir a knob of butter and harissa paste through the stew.
- Loosen with a splash of water if you feel it's too thick.
- Season with salt, pepper and sugar.
6
- When everything is ready, fluff up the bulgur with a fork. Season to taste with salt and pepper.
- Share the bulgur between bowls and top with the harissa chicken and prawn stew.
- Finish the stew with a drizzle of honey.
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