Za'atar Chicken Bulghur Bowls
A dish where chicken breasts and bulghur wheat do the work. On the table in about 20 minutes.
contains glutencontains dairycontains meat
Ingredients
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)
Steps
- 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.
- 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).
- 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)
- Meanwhile, whisk together vinegar, lemon juice, lemon zest, 5 ml oil, and 1/10 ml salt in a small bowl. Set aside.
- 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.
- Thinly slice chicken. Divide bulghur salad between plates, then top with chicken. Sprinkle with feta and drizzle remaining dressing over top.
Nutrition (estimated, per serving)
| Calories | 726 |
|---|---|
| Protein | 58.1 g |
| Fat | 42.2 g |
| Carbs | 28.4 g |
| Fiber | 3.2 g |
| Sodium | 245 mg |
Source
based.cooking (community recipes, public domain) — unlicense