Chicken, Bulgur & Broccoli Broth Bowl

Per serving

Calories

566

Protein

46 g

Carbs

73 g

Fat

10 g

Fibre

20 g

Vitamins and minerals, % of a day’s needs

• Iron49%
• Vitamin D1%
• B1211%
• Zinc34%
• Magnesium62%
• Omega-327%
• Folate76%
• Calcium23%
• Potassium47%
• Vitamin C198%
• Riboflavin43%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 130 g Chicken breast
• 55 g Bulgur wheat
• 150 g Broccoli
• 80 g Fresh spinach
• 100 g Canned tomatoes
• 50 g Red onion
• 2 Garlic cloves
• 1 tsp Olive oil
• 1 tsp Ground cumin
• 1 tsp Smoked paprika
• 1 tbsp Lemon juice
• 10 g Fresh parsley
• 1 tsp Salt
• 300 ml Water

Method

1. 1

   Cut the 130g of chicken breast into 2cm cubes. Slice the 50g of red onion, slice the 2 cloves of garlic, break the 150g of broccoli into small florets and chop the 10g of fresh parsley. Everything after this happens in one pot.

2. 2

   Warm 1 tsp olive oil in a deep pot over medium-high heat and cook the cubed chicken for 5 minutes, turning once, until the outsides are golden. It does not need to cook through here.

3. 3

   Add the sliced red onion, sliced garlic, 1 tsp ground cumin and 1 tsp smoked paprika and stir over medium heat for 2 minutes, until the onion is translucent and the spices smell toasted.

4. 4

   Tip in the 55g of bulgur wheat, the 100g of canned tomatoes, 300ml water and 1 tsp salt. Bring to a boil over high heat, then drop to low and simmer for 8 minutes, until the bulgur has swelled and softened.

5. 5

   Stir in the broccoli florets and simmer over low heat for 3 minutes, until they are bright green and just tender to the point of a knife.

6. 6

   Fold in the 80g of fresh spinach and let it collapse into the broth for 1 minute over low heat, then take the pot off the heat and stir through 1 tbsp lemon juice and the chopped parsley.