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Smart Mediterranean Chicken
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Smart Mediterranean Chicken

Smart Mediterranean Chicken

with Bulgur and Olives

Briny olives, zesty garlic and spicy chili-garlic sauce top tender chicken breasts in this smart supper. Enjoy big Mediterranean flavours with fewer calories and carbs.

Tags:
Carb Smart
Calorie Smart
Low CO2
Allergens:
Wheat
Sulphites
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
DifficultyMedium

Ingredients

serving amount

2 unit

Chicken Breasts

½ cup

Bulgur Wheat

(Contains Wheat)

30 g

Mixed Olives

(Contains Sulphites)

1 tbsp

Mediterranean Spice Blend

(Contains Sulphites)

200 mL

Crushed Tomatoes

2 unit

Garlic, cloves

56 g

Baby Spinach

1 tbsp

Chili-Garlic Sauce

Not included in your delivery

1 tbsp

Unsalted Butter*

(Contains Milk)

1 tbsp

Oil*

0.31 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories570 kcal
Fat21 g
Saturated Fat6 g
Carbohydrate49 g
Sugar5 g
Dietary Fiber4 g
Protein47 g
Cholesterol140 mg
Sodium1150 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Pot
Measuring Cups
Measuring Spoons
Small Bowl
Strainer
Medium Non-Stick Pan
Paper Towel

Instructions

Cook bulgur
1

Before starting, wash and dry all produce. Add 3/4 cup (1 1/2 cups) water, 1/2 tbsp (1 tbsp) butter and 1/4 tsp (1/2 tsp) salt to a medium pot. Cover and bring to a boil over high heat.Once boiling, add bulgur. Stir to combine, then cover and remove from heat.Let stand until bulgur is tender and liquid is absorbed, 15-16 min.

Prep
2

Meanwhile, peel, then mince or grate garlic. Roughly chop spinach. (TIP: Place spinach in a bowl, then roughly chop using a pair of kitchen shears or scissors!)Drain olives over a small bowl, reserving brine. Halve olives.

Prep and sear chicken
3

Heat a medium non-stick pan (large pan for 4 ppl) over medium-high heat. While the pan heats, pat chicken dry with paper towels. Season with salt, pepper and half the Mediterranean Spice Blend. When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown, 1-2 min per side. Remove from heat, then transfer chicken to a plate. (NOTE: Chicken will finish cooking in step 4!)Carefully wipe the pan clean.

Start sauce and cook chicken
4

Reheat the same pan over medium. When hot, add 1/2 tbsp (1 tbsp) oil, then garlic. Cook, stirring often, until fragrant, 30 sec.Add 1/2 cup (1 cup) water, crushed tomatoes, chili-garlic sauce, olives, olive brine and remaining Mediterranean Spice Blend. Bring to a simmer. Return chicken to pan. Cover and cook, flipping chicken halfway, until sauce thickens slightly and chicken is cooked through, 6-8 min.**

Finish sauce
5

When chicken is cooked through, transfer to a cutting board. Set aside to rest, 2-3 min.Remove sauce from heat. Add 1/2 tbsp (1 tbsp) butter. Stir until melted. (TIP: Add a pinch of sugar to sauce, if desired!) Cover to keep warm.

Finish and serve
6

Meanwhile, add spinach to the pot with bulgur. Stir to combine.Thinly slice chicken. Divide bulgur and spinach between bowls. Top with chicken and sauce.