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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 307.6
  • Total Fat: 3.4 g
  • Cholesterol: 102.7 mg
  • Sodium: 126.4 mg
  • Total Carbs: 23.6 g
  • Dietary Fiber: 5.6 g
  • Protein: 44.9 g

View full nutritional breakdown of Harissa Chicken with Bulghur Wheat salad calories by ingredient
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Harissa Chicken with Bulghur Wheat salad

Submitted by: WAHZOE

Introduction

Another recipe from the Hairy Bikers new book the Hairy Dieters.
This is a light but tasty recipe and the chicken is brightened up no end by the harissa paste.
Another recipe from the Hairy Bikers new book the Hairy Dieters.
This is a light but tasty recipe and the chicken is brightened up no end by the harissa paste.

Number of Servings: 4

Ingredients

    4 boneless, skinless chicken breasts (not the huge ones you get in America, be reasonable size wise)
    1/2 tsp oil
    1 tbsp harissa paste
    Lemon wedges to serve

    FOR THE SALAD
    100g bulgur wheat
    150 g cherry tomatoes, halved or quartered if large
    1/4 cucumber, diced
    4 spring onions, trimmed and finely sliced
    1 garlic clove, peeled and crushed
    small bunch flat leaf parsley plus extra to garnish
    small bunch fresh mint
    finely grated zest of 1/2 lemon
    freshly squeezed juicce of 1/2 lemon
    freshly ground black pepper

Directions

To make the salad, rinse the bulgur wheat in a fine sieve and tip into a medium saucepan. Cover with cold water and bring to the boil, then cook for about 10 minutes until just tender or follow the packet instructions. Rinse the bulgur in a sieve under running water until cold and leave to drain.

Tip the cooked bulgur wheat into a large serving bowl and add the tomatoes, cucumber, spring onions, garlic, parsley, mint, lemon zest and juice. You'll need about 3 heaped tbsp of each herb once chopped. Season with lots of freshly ground black pepper, toss everything together well and leave to stand while you cook the chicken.

Place each chicken breast between 2 sheets of cling film and bet with a rolling pin until abotu 1.5 cm thick. You need to make the chicken breasts about the same thickness so they cook evenly.

Brush a griddle pan or non stick frying pan with a little oil and place over a medium high heat until hot. Griddle or pan fry the chicken breasts for 2 minutes, then turn them over with tongs and cook on the other side for 2 minutes.

Brush the chicken breasts with half of the harissa on 1 side only and turn over. Cook for a minute while brushing the reverse side with the remaining harissa. Flip over and cook for a further minute or until they are cooked through. Check that there is no pinkness remaining.

Transfer the chicken to a board and leave to rest for 3-4 minutes before serving. Garnish with extra parsley and the lemon wedges and serve hot with the bulgur salad.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user WAHZOE.






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