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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

Spicy Harissa Chicken with Bulgur Wheat Salad

This is a lovely light and tasty recipe, perfect whilst your trying to lose weight, where the chicken is livened up with a little spicy harissa paste.  Harissa is a Tunisian hot chili paste whose main ingredients are piri piri which is a type of chili pepper, serrano peppers and other hot chili peppers and spices and herbs such as garlic paste, coriander, red chili powder and caraway as well as some vegetable or olive oil.  It’s a very versatile ingredient it can be used in marinades or for adding a fiery touch to dishes.

Serves – 4

Preparation time – 15 minutes

Cooking time – 20 minutes

Calories per portion – 270

 

Ingredients

Bulgur wheat salad

  • 100g of bulgur wheat
  • 150g of cherry tomatoes, halved or quartered if large
  • ¼ cucumber, diced
  • 4 spring onions, trimmed and sliced
  • 1 garlic clove, peeled and crushed
  • Small bunch of flat leaf parsley (about 10g), plus extra to garnish
  • Small bunch of fresh mint (about 10g)
  • Finely grated zest of ½ an unwaxed lemon
  • Freshly squeezed juice of ½ a lemon
  • Freshly ground black pepper

Harissa chicken

  • 4 boneless, skinless chicken breasts
  • ½ tsp of sunflower oil
  • 1tbsp of harissa paste
  • Lemon wedges, to serve

How to make

  1. To make the salad rinse the bulgur wheat in a sieve and transfer into a medium sized saucepan.  Cover with cold water and bring to the boil, then cook for roughly 10 minutes until just tender, or follow packet instructions.  Rinse the bulgur in a sieve under running water until cold and leave to drain.
  2. 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 freshly ground black pepper, toss everything together and leave to stand while you cook the chicken.
  3. Place each chicken breast between 2 sheets of cling-film and beat with a rolling pin until about 1.5cm thick.  Make them roughly the same thickness so they all cook evenly.
  4. 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 for 2 minutes, then turn with tongs and cook on the other side for 2 minutes.
  5. Brush the chicken breasts with half of the harissa on one side then turn over.  Cook for 1 minute while brushing the other side with the remaining harissa.  Turn over and cook for a further 1 minute or until thoroughly cooked.  Check that there’s no pinkness remaining.
  6. Transfer the chicken to a board and leave to rest for 3-4 minutes before serving.
  7. Garnish with extra parsley and the lemon wedges and plate up hot with bulgur salad.

Have you ever used harissa paste in cooking? And are you a fan of spicy dishes?


Categorised in: , ,
28 Dec
2012
AUTHOR:
 
Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens