Harissa Chicken Bulgur Bowls

Name: Harissa Chicken Bulgur Bowls
Prep time: 15 min
Cook time: 13 min
Total time: 28 min
Yield: 2 servings
Cuisine: North African-Mediterranean Fusion
Ingredients: 1 tablespoon olive oil; 1 pound chicken thigh (boneless, skinless, cut into 1-inch pieces); 1 tablespoon harissa paste; 1 teaspoon ground cumin; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1 cup bulgur wheat (quick-cooking); 1 cup water (boiling); 0.5 cup cucumber (diced); 0.5 cup Roma tomato (diced); 2 tablespoon fresh mint (chopped); 2 tablespoon plain Greek yogurt; 1 tablespoon lemon juice (fresh)

Flavorful chicken thighs marinated and pan-seared with spicy harissa, served over fluffy bulgur and topped with a fresh cucumber-tomato salad and creamy yogurt drizzle.

Prep: 15 min
Cook: 13 min
Total: 28 min
Servings: 2
Cuisine: North African-Mediterranean Fusion
Difficulty: Easy

Dietary

Nut-Free
Soy-Free
Egg-Free
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
1 pound chicken thigh (boneless, skinless, cut into 1-inch pieces)
1 tablespoon harissa paste
1 teaspoon ground cumin
0.5 teaspoon salt
0.25 teaspoon black pepper
1 cup bulgur wheat (quick-cooking)
1 cup water (boiling)
0.5 cup cucumber (diced)
0.5 cup Roma tomato (diced)
2 tablespoon fresh mint (chopped)
2 tablespoon plain Greek yogurt
1 tablespoon lemon juice (fresh)

Instructions

In a medium bowl, toss chicken thigh pieces with harissa paste, ground cumin, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Let marinate for at least 5 minutes while you prepare other ingredients.
Place bulgur wheat in a heatproof bowl. Pour 1 cup boiling water (or chicken broth) over it, cover, and let stand for 7-10 minutes, until water is absorbed and bulgur is tender. Fluff with a fork.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add marinated chicken and cook for 5-7 minutes, stirring occasionally, until cooked through and slightly charred. Remove from heat.
While chicken cooks, in a small bowl, combine diced cucumber, diced Roma tomatoes, and chopped fresh mint for the salad. In another small bowl, whisk together plain Greek yogurt and 1 tablespoon fresh lemon juice for the drizzle.
Assemble bowls: Divide bulgur wheat among serving bowls. Top with harissa chicken, cucumber-tomato salad, and drizzle with the lemon-yogurt sauce.

Notes

If you prefer less spice, reduce the amount of harissa paste. Pre-cooked bulgur can be used to reduce preparation time further.

Nutrition (per serving)

Calories: 520
Protein: 50.1 g
Carbohydrates: 48.3 g
Fat: 15.2 g
Fiber: 9.5 g
Sodium: 760 mg
Saturated Fat: 3.7 g
Sugar: 5.1 g
Cholesterol: 180 mg