Harissa-spiced chicken with bulgur wheat

Dairy Free
Health score
52%
Harissa-spiced chicken with bulgur wheat
30 min.
4
647kcal

Suggestions


If you're looking for a vibrant and flavorful meal that can be whipped up in just 30 minutes, our Harissa-spiced chicken with bulgur wheat is the perfect choice. This dish is a celebration of spices and textures, combining tender chicken breasts marinated in spicy harissa paste with nutty bulgur wheat and sweet bursts of apricot. The aromatic blend of frying onions and toasted pine nuts creates a delicious base that elevates the overall flavor profile, making each bite an irresistible experience.

This recipe not only shines with its bold flavors but is also a wholesome option for those seeking a dairy-free meal without compromising on taste. The warmth of the harissa, coupled with the savory chicken and fluffy bulgur, makes it an inviting centerpiece for lunch or dinner. Plus, the dish boasts a satisfying balance of protein from the chicken and a healthy dose of carbohydrates from the bulgur, ensuring you feel full and energized.

Perfect for impressing guests or simply treating yourself to a delightful homemade meal, this Harissa-spiced chicken with bulgur wheat is sure to become a new favorite. So gather your ingredients and get ready to dive into a comforting yet exciting culinary adventure!

Ingredients

  • tbsp harissa paste (we used Belazu Rose Harissa)
  •  chicken breasts skinless
  • tbsp unrefined sunflower oil 
  •  onion halved sliced
  • tbsp pine nut 
  • handful ready-to-eat apricot 
  • 300 bulgur wheat 
  • 600 ml chicken stock see hot (from a cube)
  • handful coriander chopped

Equipment

  • frying pan

Directions

  1. Rub 1 tbsp harissa paste over the chicken.
  2. Heat the oil in a deep non-stick pan, then fry the chicken for about 3 mins on each side, until just golden (it wont be cooked through at this stage).
  3. Remove and set aside.
  4. Add the onions, then gently fry for 5 mins until soft. Tip in the pine nuts and continue cooking for another few mins until toasted. Tip in the apricots, bulgur and stock, then season and cover. Cook for about 10 mins until the stock is almost absorbed.
  5. Return the chicken to the pan, re-cover and cook for 5 mins on a low heat until the liquid has been absorbed and the chicken is cooked through. Fluff up the bulgur with a fork and scatter with the coriander to serve.

Nutrition Facts

Calories647kcal
Protein38.03%
Fat21.4%
Carbs40.57%

Properties

Glycemic Index
36.92
Glycemic Load
20.87
Inflammation Score
-8
Nutrition Score
36.783913062966%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.12mg

Nutrients percent of daily need

Calories:647.42kcal
32.37%
Fat:15.54g
23.91%
Saturated Fat:2.72g
17.01%
Carbohydrates:66.3g
22.1%
Net Carbohydrates:51.8g
18.84%
Sugar:4.59g
5.1%
Cholesterol:149.2mg
49.73%
Sodium:544.42mg
23.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.14g
124.28%
Vitamin B3:30.14mg
150.68%
Manganese:2.8mg
140%
Selenium:77.62µg
110.88%
Vitamin B6:2.09mg
104.37%
Phosphorus:779.9mg
77.99%
Fiber:14.5g
58%
Magnesium:203.88mg
50.97%
Vitamin B5:4.06mg
40.6%
Potassium:1393.2mg
39.81%
Vitamin B2:0.46mg
27.34%
Vitamin B1:0.41mg
27.12%
Copper:0.48mg
23.92%
Zinc:3.35mg
22.35%
Iron:3.38mg
18.8%
Vitamin K:14.54µg
13.85%
Folate:44.8µg
11.2%
Vitamin E:1.37mg
9.13%
Vitamin B12:0.45µg
7.53%
Vitamin C:5.99mg
7.26%
Calcium:50.69mg
5.07%
Vitamin A:178.91IU
3.58%
Vitamin D:0.23µg
1.51%