Easy Recipe Today

Spiced Chicken & Bulgur Plate

488calories
37 gprotein
36 gnet carbs
115 mgsodium
30 mintotal

≈ £1.53 per servingestimated from UK store prices

Chicken in cumin, paprika and turmeric over fluffy bulgur, with a cool garlic yogurt on the side.

Made for meal prep

Keeps 3 days chilled.

Numbers you can cook to

37 g of protein and 115 mg of sodium per serving — the figures printed in the book.

Ready in 30 minutes

15 minutes of prep and 15 minutes of cooking.

The recipe

Spiced Chicken & Bulgur Plate

Prep 15 minCook 15 minTotal 30 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Toss the sliced chicken with the oil, cumin, paprika, turmeric and half the lemon juice. Leave 10 minutes.
  2. Cook in a hot pan over medium-high heat without crowding, 6-7 minutes, until the edges brown deeply and the chicken reads 74°C (165°F) inside.
  3. Grate the garlic into the yogurt with the rest of the lemon juice. Serve over the bulgur with the raw cabbage and a spoonful of garlic sauce.
Chef’s tipMarinate for as long as you have, but even ten minutes works: the acid in the lemon starts on the surface immediately.
KeepKeeps 3 days chilled. Freezes 2 months in single portions. Warm in a covered pan over low heat with a spoon of water. Keep the yogurt in its own pot; stirred in early it thins the dish.
SwapNo bulgur? Couscous, quinoa or rice; the sauce carries the dish.
Pack itGarlic sauce separately. Cabbage can be dressed the night before.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

488Calories
37 gProtein
48 gCarbs
36 gNet carbs
12 gFibre
19 gFat
2.7 gSaturated fat
5 gSugars
115 mgSodium
900 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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