Crispy chicken with beetroot, bulgar wheat and herb salad
Serves: 4
Time to make: 30 mins
Total cost: $23.20 / $5.80 per serve
(at time of publication)
Ingredients
- ¾ cup bulgar wheat
- ½ cup reduced salt chicken stock, heated
- 2 large boneless chicken breasts (400g), sliced in half horizontally to make 4 fillets
- ¼ teaspoon Moroccan seasoning
- 1 tablespoon lemon juice
- 1 egg, lightly beaten with 2 tablespoons water
- 1 cup panko breadcrumbs
- spray oil
- Slaw
- 1 cup carrot, grated
- 150g beetroot, grated
- 2 spring onions, chopped
- 1 cup red cabbage, very finely chopped
- 4 cups baby spinach or mixed salad leaves
- ½ cup parsley, chopped
- ⅓ cup mint, chopped
- ¼ teaspoon Moroccan seasoning
- ⅓ cup dried dates, chopped
- Dressing
- ⅓ cup low-fat plain yoghurt
- 1 tablespoon tahini
- 1 clove garlic, crushed
- 1 tablespoon lemon juice
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Instructions
1 Place bulgar wheat in a bowl and pour over chicken stock with enough boiling water to cover (about 1 cup). Leave for 15 minutes. Drain, place in a bowl. Leave to cool.
2 Place chicken fillets in a plastic bag. Beat with a rolling pin to flatten into a piece that is evenly thin. Place in a non-metallic bowl. Sprinkle with seasoning and lemon juice, turning so the chicken is evenly coated. Set aside for 5-10 minutes.
3 Preheat grill. Lightly spray a baking tray. Dip each chicken fillet in egg, then coat in the breadcrumbs. Place on baking tray and spray with oil. Grill until crumbs are golden brown – about 5 minutes. Turn chicken, spray and repeat.
4 Add vegetables, herbs and dates to bulgar wheat. Toss lightly. Mix yoghurt, tahini, garlic and lemon juice together. Stir through bulgar wheat.
5 To serve, place bulgar wheat slaw onto plates. Add sliced chicken fillet and serve.
HFG tip
If not serving within 30 minutes of making, stir through the beetroot at the last minute.
Nutrition Info (per serve)
-
Calories 494cal
-
Kilojoules 2070kJ
-
Protein 37g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 55g
-
–Sugars 20g
-
Dietary fibre 15g
-
Sodium 510mg
-
Calcium 230mg
-
Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
