Harissa Chicken on Jewelled Bulgur
with Charred Courgette and Mint Yoghurt
This delicious Harissa Chicken on Jewelled Bulgur has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Garlic Clove
1
Red Onion
1
Courgette
(May contain Celery)
1
Medium Tomato
1
Mint
10
Chicken Stock Paste
120
Bulgur Wheat
(Contains Cereals containing gluten)
210
Diced Chicken Thigh
37.5
Harissa Paste
40
Raisins
75
Low Fat Natural Yoghurt
(Contains Milk)
Not included in your delivery
240
Water for the Bulgur
Nutritional information
Utensils
Instructions
Peel and grate the garlic (or use a garlic press). Halve, peel and thinly slice the red onion. Trim the courgette, halve lengthways and chop into small 2cm chunks. Chop the tomatoes into 1cm pieces. Pick the mint leaves from their stalks and roughly chop (discard the stalks).
Heat a drizzle of oil in a large saucepan on medium-high heat. When hot, add the onion and cook until softened, 3-4 mins. Add the garlic and cook for 1 min. Stir in the water for the bulgur wheat (see ingredients for amount) and chicken stock paste, then bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 min. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.
Meanwhile, heat a frying pan on high heat (no oil). When hot, add the courgette and cook until charred, 6-8 mins total. Turn every couple of mins - this will result in the courgette picking up some nice colour. Once cooked, season with salt and pepper, then transfer to a bowl.
Pop the (now empty) frying pan back on medium-high heat with a drizzle of oil. Once the oil is hot, add the diced chicken thigh to the pan and season with salt and pepper. Fry until golden brown on the outside and cooked through, 8-10 mins. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging. The chicken is cooked when no longer pink in the middle.
Once the chicken is cooked, remove from the heat and let it cool slightly. Stir the harissa into the pan and coat the chicken. Fluff up the bulgur wheat using a fork and mix in the charred courgette, tomatoes, raisins and half the mint. Pop the yoghurt and remaining mint into a small bowl. Season with salt and pepper, then mix together.
Spoon the jewelled bulgur into bowls, then top with the harissa chicken. Add a dollop of mint yoghurt to finish. Enjoy!
