Harissa chicken with bulgur wheat and parsley salad

Harissa chicken with bulgur wheat and parsley salad
  • Serves icon Serves 4
  • Time icon Takes 15 min to make, 20 min to cook, plus marinating

Add flavour to plain chicken breasts in a flash. This harissa chicken is served with a healthy, light side salad made with bulgur wheat and fresh parsley.

Nutrition: per serving

Calories
533kcals
Fat
17.9g (2.8g saturated)
Protein
40.5g
Carbohydrates
54g (14.6g sugars)
Salt
0.7g
Calories
533kcals
Fat
17.9g (2.8g saturated)
Protein
40.5g
Carbohydrates
54g (14.6g sugars)
Salt
0.7g

Ingredients

  • 4 free-range chicken breasts
  • 2 tbsp harissa paste
  • 4 tbsp olive oil
  • A good squeeze of lime juice
  • 200g bulgur wheat
  • 1 carrot, coarsely grated
  • A large handful fresh flatleaf parsley, chopped
  • 75g juicy raisins
  • A good squeeze of lemon juice

Method

  1. Take the chicken breasts and use a rolling pin to flatten them between 2 pieces of cling film. Place in a dish and mix with harissa paste, 1 tbsp olive oil and a good squeeze of lime juice. Season well and leave to marinate for 10 minutes.
  2. Put the bulgur wheat in a saucepan and cover with boiling water, bring to the boil, then simmer for 5-8 minutes, until tender. Drain and mix with the carrot, parsley, raisins, 3 tbsp olive oil and a good squeeze of lemon juice. Season and set aside.
  3. Heat a frying pan until hot and fry the chicken breasts, in batches, for 2-3 minutes each side or until cooked through. Slice into strips and serve with the bulgur and parsley salad.

delicious. tips

  1. Try this recipe with free-range turkey breast steaks, as they will taste just as good but cost much less, and use couscous instead of bulgur wheat, if that’s all you have.

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