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Lemony Chicken & Mediterranean Veg Bulgur

Lemony Chicken & Mediterranean Veg Bulgur

Rating
4.5rating out of 5

(7952 reviews from our customers)

Prep Time

30 min

Cuisine

Greek

"For a healthy and satisfying meal, this light dinner checks all the boxes! You'll fill up with fibre by mixing bulgur with roasted veg, and serve it with a lovely bit of chicken and tzatziki to the side!"

Prep Time

30 min

Cuisine

Greek

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What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Lemon
1 lemon
Red-onion
1 red onion
garlic-clove
1 garlic clove
cucumber
1/2 cucumber
Cherry-tomatoes
250g cherry tomatoes
large British chicken breast
1 large British chicken breast fillet
dried-oregano
1 tsp dried oregano
fresh-parsley
5g parsley
chicken stock cube (new 5/18)
1/2 Knorr chicken stock cube †
bulgur-wheat
130g bulgur wheat †
Natural-yoghurt
1 natural yoghurt (80g) †
You Will Need
Cling film, rolling pin, olive oil, pepper, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 lemon
  • 1 red onion
  • 1 garlic clove
  • 1/2 cucumber
  • 250g cherry tomatoes
  • 1 large British chicken breast fillet
  • 1 tsp dried oregano
  • 5g parsley
  • 1 Knorr chicken stock cube<span class="strong">†</span>
  • 130g bulgur wheat<span class="strong">†</span>
  • natural yoghurt (80g)<span class="strong">†</span>
Typical Values per 100g per serving
Energy 370 kJ
88 kcal
2095 kJ
497 kcal
Fat
of which saturates
1.1 g
0.5 g
6.3 g
2.6 g
Carbohydrate
of which sugars
12 g
2.1 g
68.1 g
11.9 g
Fibre 3 g 16.8 g
Protein 8.7 g 49 g
Salt 0.45 g 2.56 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 lemon
lemon
1 red onion
red onion
1 garlic clove
garlic
1/2 cucumber
cucumber
250g cherry tomatoes
cherry tomatoes
1 large British chicken breast fillet
chicken breast fillet (100%)
1 tsp dried oregano
dried oregano
5g parsley
flat parsley (100%)
1 Knorr chicken stock cube
Salt, potato starch, vegetable fats (palm, shea butter, sal butter), yeast extract, sugar, chicken fat (2%), chicken (1%), spices (turmeric, pepper CELERY seeds), flavourings, onion powder, maltodextrin, lemon juice powder, parsley, caramel syrup, antioxidant (extracts of rosemary).
130g bulgur wheat
bulgur (wheat gluten)
natural yoghurt (80g)
Organic whole milk natural yoghurt (100%) (milk)
Allergens
  • Allergens highlighted by † (celery, gluten, milk)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Lemony Chicken & Mediterranean Veg

Preheat the oven to 200°C/ 180°C (fan)/ 395°F/ Gas 6

Peel and finely chop (or grate) the garlic

Chop the parsley finely, including the stalks

Chop the cherry tomatoes in half

Peel and roughly chop the red onion[s]

2 Lemony Chicken & Mediterranean Veg

Boil a kettle

Add the chopped tomatoes and onion to a baking tray with 1/2 tbsp [1 tbsp] olive oil and a generous pinch of salt and give everything a good mix up

Put the tray in the oven for 10-15 min or until the onion is cooked and starting to crisp

3 Lemony Chicken & Mediterranean Veg

While the tomatoes and onions are cooking, add the bulgur wheat and 1/2 [1] Knorr chicken stock cube to a pot with a lid with 200ml [400ml] boiled water over a medium heat

Cook, covered for 5-7 min or until almost all the water has absorbed

Once done, remove the pot from the heat, fluff with a fork and set aside until later

4 Lemony Chicken & Mediterranean Veg

Meanwhile, cut the chicken breast[s] in half

Cover the chicken pieces in cling film and bash them with a rolling pin until evenly flattened and approx. 1 cm in thickness

5 Lemony Chicken & Mediterranean Veg

Combine the juice of the lemon[s] with 2 tbsp [4 tbsp] olive oil, the dried oregano, half of the chopped garlic and a pinch of salt in a medium bowl

Give everything a good mix up – this is your herb marinade

Dip the flattened chicken in the herb marinade

6 Lemony Chicken & Mediterranean Veg

Heat a large, wide-based pan (preferably non-stick) over a high heat

Once hot, add the coated chicken pieces to the pan and cook for 2-3 min on each side or until they're browned and cooked through (no pink meat!)

Once the chicken is almost cooked add the remaining herb marinade to the pan and cook for a further 1-2 min

Once done, transfer to a chopping board and set aside to rest – this is your lemony chicken

7 Lemony Chicken & Mediterranean Veg

Roughly chop the cucumber and add to a bowl with the natural yoghurt and remaining chopped garlic (don't like raw garlic? Add half!)

Season with a pinch of salt and pepper and give everything a good mix up – this is your tzatziki

Add the roasted vegetables and chopped parsley to the cooked bulgur and give it a good mix up – this is your Mediterranean veg bulgur

8

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Slice the lemony chicken

Serve the sliced lemony chicken over the Mediterranean veg bulgur with the tzatziki on the side

Enjoy!

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