Sesame Crusted Chicken
with Fine Bulgur Wheat, Cucumber and Feta Salad and Garlic Yogurt
Inspired by the "Everything" bagel seasoning, enjoy a juicy sesame crusted chicken, fluffy bulgur and crisp cucumber salad for a perfect balance of crunch, zest and flavour.
Cals 579 · Prot 63 · Carbs 53 · Fat 15
Calorie Smart
Air Fryer
Family Friendly
30 min
Inspired by the "Everything" bagel seasoning, enjoy a juicy sesame crusted chicken, fluffy bulgur and crisp cucumber salad for a perfect balance of crunch, zest and flavour.
Cals 579 · Prot 63 · Carbs 53 · Fat 15
Calorie Smart
Air Fryer
Family Friendly
Ingredients
Chicken
Chicken breast
400 Grams
Sesame seeds
3*
10 Grams
Black sesame seeds
3*
5 Grams
Garlic onion powder
4 Grams
Chicken seasoning
4 Grams
Bulgur salad
Water
160 ML
Fine bulgur wheat
10*11*
80 Grams
Cucumber
1 Piece
Spring onion
40 Grams
Fresh dill
15 Grams
Gherkins
40 Grams
Lemon
1 Piece
Feta cheese
4*
50 Grams
Garlic yogurt
Garlic cloves
1 Piece
Natural yogurt
4*
170 Grams
Allergens
*3 Sesame Seeds, *10 Wheat, *11 Gluten, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2424 / 579 |
| Fats (g) | 14.5 |
| of which saturated (g) | 5.5 |
| Carbohydrates (g) | 53 |
| of which sugars (g) | 9.8 |
| Fibers (g) | 44.4 |
| Proteins (g) | 62.8 |
| Salt (g) | 3.1 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Steam bulgur
- Boil the measured water.
- Add the fine bulgur wheat to a large bowl with a pinch of salt and pepper.
- Add the boiled water. Cover with a plate or cling film.
- Allow to sit for 10-15 min or until the water has been fully absorbed.
- Once the water has been absorbed, fluff up the bulgur with a fork.
2 Prep chicken
- Combine the white sesame seeds, black sesame seeds, garlic onion powder and chicken seasoning on a large plate.
- Mix well.
- Turn each chicken breast in the seeds mix to fully coat.
Tip! If using an air fryer, preheat to 190°C.
3 Fry chicken
- Heat a large non-stick pan over medium heat with a drizzle of oil.
- Fry the chicken breasts for 5-7 min on either side until golden and cooked through.
Tip! Add the chicken breasts to the air fryer basket with a drizzle or spray of oil. Air fry for 15-17 min, turning halfway through, until crispy on the outside and cooked through. Do this in batches if necessary.
4 Mix salad
- Cut the cucumber into bite-sized pieces.
- Finely slice the spring onions and dill.
- Finely slice the gherkins.
- Zest the lemon and cut into wedges.
- Add the cucumber, spring onions, dill and gherkins to the bowl with the bulgur wheat.
- Crumble in the feta. Toss to mix well.
- Add lemon zest and a squeeze of lemon juice, to taste.
5 Mix garlic yogurt
- Peel and finely mince the garlic.
- In a bowl, mix the yogurt, garlic and a pinch of pepper until smooth.
- Set aside until serving.
6 Serve
- Serve the Sesame Crusted Chicken alongside the Fine Bulgur Wheat, Cucumber and Feta Salad.
- Top with a dollop of garlic yogurt.
- Add a squeeze of lemon juice to taste.
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