Chicken and Broccoli with Bulgur
This chicken and broccoli with bulgur recipe is the perfect, easy, nutritional lunch to serve family and friends. It is also a great meal prep option!
Servings: 4 people
Calories: 539kcal
Equipment
- Oven
- 1 Frying pan
- 1 baking tray
- 1 Saucepan
Ingredients
- 4 chicken fillets
- ¼ teaspoon garlic powder
- 2 teaspoon jerk seasoning
- ¼ teaspoon thyme
- ¼ teaspoon onion powder
- ½ tablespoon honey or agave syrup
- 1 cup of bulgur wheat
- 1 broccoli chopped
- Salt to taste
- Pepper to taste
- A splash of sunflower oil
Instructions
- Preheat your oven to 200 degrees Celsius (or 180c fan/Gas 6). Take 4 chicken fillets and season them with salt, pepper, ¼ teaspoon garlic powder, 1-3 teaspoon jerk seasoning, ¼ teaspoon thyme, ¼ teaspoon onion powder, ½ tablespoon honey (or agave syrup), and a splash of sunflower oil. Let the chicken marinate in this mixture for 30-40 minutes.
- Get out your frying pan and heat it up with some oil. Sear the marinated chicken fillets on each side until they are browning on the outside.
- Then, place the chicken on a baking tray and bake them for 10-15 minutes. Make sure they are cooked all the way through.
- Meanwhile, add 1 cup of bulgur wheat and 2 cups of water in a saucepan. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
- While the bulgur is cooking, heat up some water in a separate saucepan and boil your broccoli for a few minutes. Make sure to drain the water from them when they are done cooking.
- Plate the bulgur, chicken, and broccoli together.
Notes
Batch: Feel free to half, double or triple the ingredients in this recipe to feed more or less people.
Nutrition
Serving: 518g | Calories: 539kcal | Carbohydrates: 12.88g | Protein: 100.06g | Fat: 7.69g | Saturated Fat: 1.723g | Polyunsaturated Fat: 1.894g | Monounsaturated Fat: 2.325g | Cholesterol: 251mg | Sodium: 235mg | Potassium: 1243mg | Fiber: 2.2g | Sugar: 2.23g | Vitamin A: 256IU | Vitamin C: 26.8mg | Calcium: 75mg | Iron: 4.91mg