Zingy chicken with bulgur wheat

18 February 2020

Step into spring with this fresh, zingy dish.

Nutritional highlights

Bulgur wheat might be something new to your menu. Being a whole grain made from cracked wheat it brings with it a bulk of fibre which helps aid digestion and gut health. What’s more, it’s easy to cook and can be a great addition to many dishes.

Ingredients list

(Makes 4 servings)
Preparation Time: 10 minutes
Cooking Time: 30 minutes

  • 1 lemon, juiced
  • 1 tbsp fresh parsley (finely chopped)
  • 1 tbsp fresh basil (finely chopped)
  • 1 tbsp olive oil
  • 4 chicken breasts
  • 1 red onion (diced)
  • 1 red pepper (diced)
  • 250g asparagus (ends trimmed)
  • 1 vegetable stock cube (low salt)
  • 250g bulgur wheat

Method

Preheat the oven to 200°C.

Mix together the lemon juice, parsley, basil and olive oil.

Place the chicken breasts in a baking tray and coat with half of the zingy lemon mixture.

Toss the onion, pepper and asparagus with the remaining lemon mixture and then pour contents around the chicken in the baking tray. 

Cook for 30 minutes, basting regularly with juice from the tray.

Meanwhile, dissolve the stock cube into 400ml of boiling water in a pan. Once dissolved, add the bulgur wheat and cook over a low heat for 10 minutes. 

Leave to stand for 10 minutes then fluff using a fork. 

Remove the chicken from the oven and check that it is cooked through. Place the chicken to one side and mix the remaining contents (vegetables and juices) into the bulgur wheat. 

Serve the bulgur wheat mixture topped with sliced chicken breast.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: