Tenderstem®, bulgur wheat, chicken and artichoke salad

Tenderstem®, bulgur wheat, chicken & artichoke salad

  • 5 mins preparation

  • 5 mins cooking

  • 2

Ingredients

  • 2 tbsp Rapeseed oil
  • 1 Small red onion, chopped
  • 1 Garlic, finely chopped
  • 1/2 Chicken stock cube made up to 400ml with hot water
  • 1 Chicken breast or thigh, sliced
  • 60g Bulgur wheat
  • 5 Artichoke hearts, tinned, sliced into 4
  • 4-5 Tenderstem® stems, heads removed and stems thinly sliced
  • 1 Zest and juice of lemon
  • Knob of butter
  • Large handful of parsley, chopped
  • Salt + Pepper
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Method

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

Add the bulgur wheat and stir again.  Add the stock to just about covering the ingredients and stir. Keep adding the stock as the bulgur wheat absorbs the liquid, if it need more liquid then top up with water. 

When the bulgur wheat is soft but not fully cooked add the chopped Tenderstem® stems to cook for about a minute until bright green. Take off the heat.

Stir in the knob of butter, artichoke hearts, zest and juice of a lemon, parsley, salt and pepper and leave to cool.

In a separate pan, fry the chicken slices in 1 tbsp of rapeseed oil until golden brown. Either fold into the bulgur wheat mix or chop into small pieces. Thoroughly cool and leave in your fresh box in the fridge for the next day.

To reheat add 2 tbsp of water to the fresh box and loosely cover the lid and microwave for 2/3mins or until piping hot.

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

Nutrition analysis of recipes featured on the Tenderstem® 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.