Warm Chicken, Med Veg And Bulgar Wheat Salad

Nutritious bulgar wheat is full of fibre and a good alternative to potatoes or rice that can send your energy levels fluctuating. For the recipe, click <a title="recipe" href="http://www.motherandbaby.co.uk/2013/10/warm-chicken-med-veg-and-bulgar-wheat-s

by QuickCook Midweek Meals |

Preparation Time

20 Minutes

Serves

4

Nutrition

N/A

Puree

Blend some of the cooked chicken, aubergine and courgette until smooth

Finger Food

Serve up some pieces of sliced chicken with chunks of courgette and pepper

Ingredients

  • 6 tbsp olive oil

  • 1 large courgette, cut into thick slices

  • 1 large red onion, cut into slim wedges

  • 1 red pepper, corded, deseeded and cut into chunks

  • ½ small aubergine, cut into small chunks

  • 1 garlic clove, thinly sliced

  • 150g bulgar wheat

  • 4 boneless, skinless chicken breasts, about 200g each

  • 4 tbsp chopped parsley

  • salt and pepper

This simple dish makes a tasty lunch or speedy supper for you and your family

1. Heat five tablespoon of the olive oil in a large frying pan, add the courgette, onion, red pepper, aubergine and garlic and cook over a high heat for 15–20 minutes, stirring almost continuously, until golden and softened.

2. Meanwhile, cook the bulgar wheat in a saucepan of lightly salted boiling water for 15 minutes until tender.

3. While the bulgar wheat is cooking, brush the remaining oil over the chicken breasts and season well. Heat a large griddle pan until smoking, add the chicken and cook over a high heat for 4-5 minutes on each side, or until golden and cooked through. Remove from the heat and thinly slice diagonally.

4. Drain the bulgar wheat. Place in a large bowl, toss with the parsley and season. Add the hot vegetables and chicken, toss together and serve.

This recipe is from QuickCook Midweek Meals by Emma Jane Frost and Nichola Palmer, published by Hamlyn, £7.99.