Tenderstem® broccoli, Bulgur Wheat, Chicken & Artichoke Salad

Tenderstem® broccoli, Bulgur Wheat, Chicken & Artichoke Salad

Preparation time

5 minutes

Cooking time

5 minutes

Serves

2

Dietary requirements

  • Gluten free
  • Nut free

Nutritional information per serving

  • kcal 354
  • Fat 13.9g Low
  • Saturates 1.5g Low
  • Carbs 30g
  • Sugars 4.5g Low
  • Fibre 6.2g
  • Protein 24.1g
  • Salt 0.7g Low

Method

  1. In a non-stick pan, add 1 tbsp of the rapeseed oil and fry the onion until soft and translucent, then add the chopped garlic and stir.

  2. Add the bulgur wheat and stir again. Add the stock so it’s just covering the ingredients and stir. Keep adding the stock as the bulgur wheat absorbs the liquid. If it needs more liquid, top up with water.

  3. When the bulgur wheat is almost soft but not fully cooked add the chopped Tenderstem® broccoli stems and cook for about 1 minute until bright green. Then add the Tenderstem® broccoli stems and cook for 2-3 minutes. Take off the heat.

  4. Stir in the artichoke hearts, lemon zest and juice, parsley, and season with salt and pepper.

  5. In a separate pan, fry the chicken slices in the remaining oil until golden brown. Stir into the bulgur wheat mix. Thoroughly cool and leave in your lunch box in the fridge for the next day. If you want to reheat, the next day, make sure the lunch box is microwave-safe.

  6. Enjoy cold, or to reheat, add 2 tbsp of water to the fresh box, loosely cover the lid and heat in a microwave oven until piping hot.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.