Name: Herby chicken with bulgur wheat
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 2
Ingredients: 1 tbsp fresh chopped chives; 1 tbsp fresh chopped parsley; 1 tbsp chopped fresh basil (optional); 2 cloves garlic peeled and chopped; 1 tbsp olive oil; Juice and zest of ½ lemon; 2 chicken breasts; 1 red onion peeled and cut into wedges; 1 red pepper deseeded and cut into chunks; 1 medium courgette trimmed and cut into chunks; 100g cherry tomatoes; 125g bulgur wheat; ½ low-salt vegetable stock cube

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 25 minutes

Blitz herbs, garlic, oil, lemon zest and juice in a small food processor, to a coarse paste. (If you don’t have a food processor, chop herbs and garlic finely and mix with oil and lemon.) Preheat the oven to 200°C/180°C fan/gas mark 6.
Lift chicken breasts into baking dish. Brush with some of the herb mixture.
Toss the prepared veg with remaining herb mixture and arrange around the chicken. Roast for 25 minutes. Add tomatoes for last five minutes.
Meanwhile, tip the bulgur wheat into a pan. Dissolve the half stock cube in 250ml boiling water and pour over the bulgur. Bring to the boil, cover and cook over a low heat for 10 minutes. Turn heat off. Leave to stand for 15 minutes. Uncover. Fluff up grains with a fork.
Remove chicken and veg from the oven. Add veg and any pan juices to the bulgur wheat, mix together and divide between two serving plates. Top each with sliced or whole chicken breast. If freezing, slice chicken and mix into the rest, then freeze in suitable container.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

This was tasty and simple to make

Heart Matters reader Mel Howe said:

“This was tasty and simple to make, and good for a mid-week meal. We served it with potatoes and courgettes instead of the bulgur wheat.”

Energy 2198kJ 521kcal 26%

Carbs 59g -

Fat 11.6g Low 17%

Saturates 2.2g Low 11%

Sugar 8.9g Low 10%

Salt 0.82g Low 14%

% = an adult's reference intake

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Ingredients

1 tbsp fresh chopped chives

1 tbsp fresh chopped parsley

1 tbsp chopped fresh basil (optional)

2 cloves garlic, peeled and chopped

1 tbsp olive oil

Juice and zest of ½ lemon

2 chicken breasts

1 red onion, peeled and cut into wedges

1 red pepper, deseeded and cut into chunks

1 medium courgette, trimmed and cut into chunks

100g cherry tomatoes

125g bulgur wheat

½ low-salt vegetable stock cube

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Herby chicken with bulgur wheat

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

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