Asian

Harissa Chicken with Bulghur Wheat salad is for Dinner.

Harissa Chicken with Bulghur Wheat salad takes several minutes to prepare.

Harissa Chicken with Bulghur Wheat salad takes several minutes to cook.

Harissa Chicken with Bulghur Wheat salad makes 4 servings.

The ingredients for Harissa Chicken with Bulghur Wheat salad are:

4 boneless, skinless chicken breasts (not the huge ones you get in America, be reasonable size wise)
1/2 tsp oil
1 tbsp harissa paste
Lemon wedges to serve

FOR THE SALAD
100g bulgur wheat
150 g cherry tomatoes, halved or quartered if large
1/4 cucumber, diced
4 spring onions, trimmed and finely sliced
1 garlic clove, peeled and crushed
small bunch flat leaf parsley plus extra to garnish
small bunch fresh mint
finely grated zest of 1/2 lemon
freshly squeezed juicce of 1/2 lemon
freshly ground black pepper

Here is how you make Harissa Chicken with Bulghur Wheat salad:

To make the salad, rinse the bulgur wheat in a fine sieve and tip into a medium saucepan. Cover with cold water and bring to the boil, then cook for about 10 minutes until just tender or follow the packet instructions. Rinse the bulgur in a sieve under running water until cold and leave to drain.Tip the cooked bulgur wheat into a large serving bowl and add the tomatoes, cucumber, spring onions, garlic, parsley, mint, lemon zest and juice. You'll need about 3 heaped tbsp of each herb once chopped. Season with lots of freshly ground black pepper, toss everything together well and leave to stand while you cook the chicken.Place each chicken breast between 2 sheets of cling film and bet with a rolling pin until abotu 1.5 cm thick. You need to make the chicken breasts about the same thickness so they cook evenly.Brush a griddle pan or non stick frying pan with a little oil and place over a medium high heat until hot. Griddle or pan fry the chicken breasts for 2 minutes, then turn them over with tongs and cook on the other side for 2 minutes.Brush the chicken breasts with half of the harissa on 1 side only and turn over. Cook for a minute while brushing the reverse side with the remaining harissa. Flip over and cook for a further minute or until they are cooked through. Check that there is no pinkness remaining.Transfer the chicken to a board and leave to rest for 3-4 minutes before serving. Garnish with extra parsley and the lemon wedges and serve hot with the bulgur salad.Serving Size: Makes 4 servingsNumber of Servings: 4Recipe submitted by SparkPeople user WAHZOE.

The nutritional information for Harissa Chicken with Bulghur Wheat salad is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 307.6

• Total Fat: 3.4 g
• Cholesterol: 102.7 mg
• Sodium: 126.4 mg
• Total Carbs: 23.6 g
• Dietary Fiber: 5.6 g
• Protein: 44.9 g

Harissa Chicken with Bulghur Wheat salad is Asian cuisine.