Harissa chicken with bulgur wheat and parsley salad

  • Portion size: Serves 4
  • Takes 15 min to make, 20 min to cook, plus marinating
  • Difficulty: easy

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.

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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
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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.
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Nutrition

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

Quick wins & tips

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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