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🍽️ Curry chicken breast on spring tabbouleh

547 kcal · 30 min · 4 servings

Ingredients

• 200 g fine bulgur
• 500 g young carrots (with greens)
• salt
• 0.5 cucumber
• 1 red onion
• 1 handful cilantro (5 g)
• 2 handful arugula (20 g)
• 1 tbsp butter
• 12 chicken breast fillets (approx. 500 g)
• pepper
• 1 tbsp spelt whole wheat flour
• 1 tbsp curry powder
• 1 tbsp rapeseed oil
• 2 lemons (juice)
• 4 tbsp olive oil
• 60 g feta (45% fat in dry matter)

Instructions

1. 1. Pour boiling water over the bulgur.
2. 2. Place a lid on the bowl.
3. 3. Let the bulgur swell for 20 minutes.
4. 4. Wash the carrots under running water.
5. 5. Peel the carrots.
6. 6. Leave about two centimeters of greens on four carrots.
7. 7. Cut the rest of the carrots into diagonal pieces.
8. 8. Bring salted water to a boil.
9. 9. Cook the carrots for five minutes over medium heat.
10. 10. Drain the carrots.
11. 11. Shock the carrots with cold water.
12. 12. Let the carrots drain.
13. 13. Wash the cucumber.
14. 14. Remove the hard ends of the cucumber.
15. 15. Cut the cucumber into thin slices.
16. 16. Peel the onion.
17. 17. Halve the onion.
18. 18. Cut the onion into thin strips.
19. 19. Wash the coriander.
20. 20. Shake the coriander dry.
21. 21. Chop the coriander leaves finely.
22. 22. Wash the arugula.
23. 23. Spin the arugula dry.
24. 24. Heat the butter in a pan.
25. 25. Sauté the carrots in the butter for five minutes.
26. 26. Shake the pan regularly while doing so.
27. 27. Rinse the chicken meat.
28. 28. Pat the chicken meat dry.
29. 29. Salt the chicken meat.
30. 30. Pepper the chicken meat.
31. 31. Mix the flour with the curry powder.
32. 32. Turn the meat in the flour mixture.
33. 33. Heat the rapeseed oil in a pan.
34. 34. Fry the chicken fillets for four minutes.
35. 35. Turn the fillets while frying.
36. 36. Fry the fillets over medium heat.
37. 37. Fluff the bulgur with a fork.
38. 38. Mix the lemon juice with the olive oil.
39. 39. Add salt and pepper to the dressing.
40. 40. Add the chopped coriander to the dressing.
41. 41. Mix the bulgur with the dressing.
42. 42. Add the cucumber slices.
43. 43. Add the onion strips.
44. 44. Distribute the mixture on plates.
45. 45. Arrange the carrots on the tabbouleh.
46. 46. Arrange the curry chicken fillets on the tabbouleh.
47. 47. Sprinkle everything with arugula.
48. 48. Crumble the feta over it.

Nutrition per serving

• kcal: 547
• Protein: 39 g · Fett/Fat: 21 g · Carbs: 48 g