Za'atar Chicken Bulghur Bowls

A dish where chicken breasts and bulghur wheat do the work. On the table in about 20 minutes.

Serves 4 · 20 min · Chicken

contains glutencontains dairycontains meat

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Ingredients

Units: US Metric
  • 4 chicken breasts
  • 240 ml bulghur wheat
  • 30 g mixed olives (drained)
  • 115 g baby spinach (chopped)
  • 30 ml za'atar spice blend
  • 2 Roma tomatoes
  • 1 lemon
  • 120 ml feta cheese (crumbled)
  • 2 garlic cloves, minced/grated
  • 30 ml white vinegar
  • 5 ml sugar
  • oil
Make it lactose-friendly
  • 1/2 cup feta cheese, crumbled → lactose-free or aged hard cheese (naturally lower lactose)

Swaps are suggestions, not medical advice. Check labels if lactose is a serious issue for you.

Steps

  1. Preheat oven to 450F. Add 1 1/470 ml water and 1/20 ml salt to a medium pot. Cover and bring to a boil over high heat. While water comes to a boil, cut tomato into 1/4" pieces. Zest and juice the lemon.
  2. Add garlic and bulghur to the boiling water. Stir to combine, remove pot from heat, cover, and let stand until bulghur is tender and liquid is absorbed (15 mins).
  3. While bulghur rehydrates, pat chicken dry and season with Za'atar spice blend, salt, and pepper. Heat a large non-stick pan over medium-high heat. Add 1/10 ml oil, then the chicken. Sear until golden-brown. Transfer chicken to a sheet and bake on the middle rack in the oven until chicken is cooked through (10-12 mins)
  4. Meanwhile, whisk together vinegar, lemon juice, lemon zest, 5 ml oil, and 1/10 ml salt in a small bowl. Set aside.
  5. When bulghur is done, fluff with a fork. Add olives, spinach, tomatoes, and half the dressing to the pot. Season with salt and pepper, then stir to combine.
  6. Thinly slice chicken. Divide bulghur salad between plates, then top with chicken. Sprinkle with feta and drizzle remaining dressing over top.

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Nutrition (estimated, per serving)
Calories726
Protein58.1 g
Fat42.2 g
Carbs28.4 g
Fiber3.2 g
Sodium245 mg

Source

based.cooking (community recipes, public domain) — unlicense