Harissa chicken with bulgur and parsley salad recipe
Add bags of flavour to plain chicken breasts in a flash. This harissa chicken is served with a healthy, light side salad.Ingredients
4 free-range chicken breasts
2 tbsp harissa paste
1 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
3 tbsp olive oil
A good squeeze of lemon juice
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, 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.
Nutritional info
Per serving: 533kcals, 17.9g fat (2.8g saturated), 40.5g protein, 54g carbs, 14.6g sugar, 0.7g salt
Chef's tip
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.
