Spicy Chicken with Bulgur
(1 vote)
(1 vote)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
566
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 566 cal. | (27 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 26.6 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 34.8 mg | (290 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 905 mg | (23 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 432 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 milliliters Vegetable broth
- 200 grams Bulgur
- 4 Chicken breasts (each 120 grams)
- 3 Tbsps olive oil
- Ras el hanout
- salt
- 250 grams green Beans
- 1 garlic clove
- 50 grams chopped almonds
- 100 grams black Olives (pitted)
Preparation steps
1.
Bring the broth to a boil, stir in bulgur and let steep about 30 minutes. Then loosen with a fork and let cool.
2.
Preheat oven broiler.
3.
Rinse the chicken breasts and pat dry. Mix the oil with ras el hanout and salt and brush over the chicken breasts. Broil under the the oven broiler, watching carefully and turning occasionally, about 15 minutes.
4.
Rinse the beans, trim and cut in half or thirds, depending on size. Blanch 5 minutes in salted water. Drain well. Peel garlic and chop finely. Sauté garlic with the almonds and beans in 1-2 tablespoons oil. Chop olives and mix with the beans and warm bulgur. Season with salt and pepper.
5.
Slice chicken breasts and serve on the bulgur.
