Jamie Olivers Chicken Broccoli And Bulgur Wheat Salad Food

TASTY TABBOULEH SALAD

Steps:

• Rinse the bulgur wheat under cold running water, then cook in a large pan of boiling salted water according to the packet instructions. Drain and leave to cool completely.
• Meanwhile, toast the pistachios in a dry frying pan over a medium heat, then roughly chop and add to a large bowl. Pick, finely chop and add the mint and parsley leaves, discarding the stalks. Trim the radishes and spring onions, then roughly chop along with the tomatoes. Add all the chopped veg to the bowl with the lemon juice, 4 tablespoons of olive oil and a good pinch of salt and pepper. Toss well.
• Fluff up the bulgur wheat with a fork, then add to the bowl and mix well. Halve the pomegranate and bash it cut-side down with a wooden spoon so the seeds come tumbling out into the bowl. Season to taste, sprinkle over the sumac and tuck in.

JAMIE OLIVER'S CHICKEN BROCCOLI AND BULGUR WHEAT SALAD

Steps:

• Put a pan of water on to boil and add the brocoli when it is boiling. Using a slotted spoon, take the broccoli out of the water after 5 minutes and add the bulgur wheat.
• Put the Broccoli on the griddle and let it char slightly on each side.
• Put the sunflower seeds in a dry frying pan and toast them gently. Be careful they don't burn.
• Rub the coriander, salt and black pepper into the chicken and place it between two pieces of baking parchment. Pound the chicken to flatten it slightly. Then put it in the frying pan with a little olive oil. Turn halfway through cooking.
• Prepare the dressing by mixing in a bowl the vinegar, oil, mint leaves and chopped spring onion.
• Drain the bulgur wheat and rinse it in cold water. Put the broccoli and radishes on top. Drizzle the dressing over the top.
• Slice the chicken and place on top of the salad. Scatter the sunflower seeds on top too. Add a few dollops of yoghurt and a drizzle of the hot sauce.

HARISSA-SPICED CHICKEN WITH BULGUR WHEAT

Steps:

• Rub 1 tbsp harissa paste over the chicken. Heat the oil in a deep non-stick pan, then fry the chicken for about 3 mins on each side, until just golden (it won't be cooked through at this stage). Remove and set aside.
• Add the onions, then gently fry for 5 mins until soft. Tip in the pine nuts and continue cooking for another few mins until toasted. Tip in the apricots, bulgur and stock, then season and cover. Cook for about 10 mins until the stock is almost absorbed.
• Return the chicken to the pan, re-cover and cook for 5 mins on a low heat until the liquid has been absorbed and the chicken is cooked through. Fluff up the bulgur with a fork and scatter with the coriander to serve.