Mediterranean-Style Chicken Breast and Falafel Bowls
with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
Ingredients: Chicken breast • Beefsteak tomato • Falafel (soy, wheat) (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) • Hummus (sesame) (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, concentrated lemon juice, sugar, modified corn starch, garlic, olive oil, canola oil, sunflower oil, garlic powder, spices, natural flavour, xanthan gum, citric acid, phosphoric acid, sodium bisulphate, potassium sorbate, sodium benzoate, calcium disodium EDTA) • Bulgur wheat (wheat) (durum wheat semolina) • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Spinach • Shallot • Chili-garlic sauce (water, chili peppers, glucose, garlic, salt, vinegar, modified corn starch, dried garlic, canola oil, soybean oil, dried red bell pepper, xanthan gum, acetic acid, citric acid, paprika oleoresin, caramel, potassium sorbate, sodium benzoate) • Parsley • Garlic.
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
150 g
Falafel
(Contains: Soy, Wheat May contain traces of: Wheat, Sesame, Soy)
½ cup
Bulgur Wheat
(Contains: Wheat May contain traces of: Gluten)
1 unit(s)
Tomato
1 unit(s)
Lemon
14 g
Parsley
1 unit(s)
Garlic, cloves
56 g
Baby Spinach
1 unit(s)
Shallot
60 g
Mixed Olives
(May contain traces of: Wheat, Milk, Sulphites, Egg, Fish, Tree nuts)
8 tbsp
Hummus
(Contains: Sesame May contain traces of: Wheat, Soy, Gluten, Milk, Sulphites, Egg, Fish, Mustard, Crustaceans)
1 tbsp
Chili-Garlic Sauce
(May contain traces of: Wheat, Sesame, Soy, Gluten, Milk, Sulphites, Egg, Fish, Tree nuts, Mustard, Crustaceans)
2 unit(s)
Chicken Breasts
Not included in your delivery
3 tbsp
Oil*
¼ tsp
Sugar*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Cooking Steps
- Before starting, wash and dry all produce.
- To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Fluff with fork, remove lid and set aside to cool slightly.
- Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Peel, then mince or grate garlic.
- In a large bowl, whisk together 1 tbsp (2 tbsp) lemon juice, lemon zest, 1/4 tsp (1/2 tsp) sugar, 3/4 tsp (1 1/2 tsp) garlic and 2 tbsp (4 tbsp) oil. (TIP: Like things garlicky? Add more garlic!)
- In a small bowl, combine hummus and chili-garlic sauce.
-
Pat chicken dry with paper towels. Season with salt and pepper.
-
Heat a large non-stick pan over medium.
-
When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Remove chicken to a plate.
-
Increase heat to medium-high. To the pan, add 1 tbsp (2 tbsp) oil. (TIP: We love using olive oil in this recipe!)
- When hot, roughly break falafel into pan. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry for 4-5 min, until golden. Season with salt and pepper.
- Meanwhile, peel, then finely chop shallot.
- Roughly chop spinach.
- Finely chop parsley
- Cut tomato into 1/4-inch pieces.
- When bulgur has cooled slightly, to the bowl with dressing, add bulgur, shallots, parsley, spinach and tomatoes. Season with salt and pepper. Toss to combine.
- Drain olives, then roughly chop. Thinly slice chicken.
- Divide tabbouleh between bowls.
- Dollop spicy hummus over top.
- Top with falafel, chicken and olives.
- Squeeze a lemon wedge over top.
If you’ve opted to add chicken, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Remove chicken to a plate. Use the same pan to cook falafel.
Thinly slice chicken. Top bowls with chicken.
