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Carrot, apple and chicken grain bowls recipe

Carrot, apple and chicken grain bowls recipe

147 ratings

In partnership with Diabetes UK

Let the sweetness of fresh carrots sing in this simple dinner that pairs ribbons of this vibrant root veg with apple and chicken. Top these delicious grain bowls with fresh parsley and a zesty homemade dressing to make this easy dish extra special. See method

  • Serves 4
  • 25 mins to prepare and 15 mins to cook
  • 266 calories / serving
  • Healthy

Ingredients

  • 450ml vegetable stock (made with ½ vegetable stock cube)
  • 150g bulgur wheat and quinoa mix
  • 1 carrot, peeled, then shaved into ribbons
  • 1 apple, cored and thinly sliced
  • 245g pack roast chicken breast fillets, thinly sliced
  • 80g reduced fat salad cheese, crumbled
  • 5g fresh parsley leaves, to serve

For the dressing

  • ½ tsp ground cinnamon
  • ½ tsp ground coriander
  • ½ tsp paprika
  • 10g fresh parsley leaves, roughly chopped
  • 1½ tbsp olive oil
  • 1 lemon, zested and juiced

Each serving contains

  • Energy

    1110kj
    266kcal     13%

  • Fat

    12g 17%

  • Saturates

    4g 18%

  • Sugars

    6g 7%

  • Salt

    1.2g 20%

of the reference intake
Carbohydrate 18.4g Protein 21.6g Fibre 4g

Method

  1. Bring the stock to the boil in a large saucepan, then add the bulgur mix. Stir, cover and reduce the heat to low. Simmer for 15 mins until most of the liquid has been absorbed. Remove from the heat, drain off any excess water and leave to rest for 10 mins.
  2. Meanwhile, make the dressing. Dry-fry the ground spices in a frying pan over a low heat for 1 min or until fragrant. Empty into a jam jar and add the parsley, oil and lemon juice. Shake to combine, then pour half the dressing into the bulgur mixture and stir to combine.
  3. Divide the bulgur mixture between 4 shallow bowls, then top with the carrot ribbons, apple slices, chicken and cheese. Add the parsley, remaining dressing and the lemon zest to serve.

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