Chicken breast with bulgur, broccoli and herbs

Ingredients

• chicken breast: 1 fillet, about 150 g
• cooked bulgur: 3/4 cup, about 145 g
• broccoli: 1-2 cups, about 200 g
• herbs: 1 handful, about 20 g

Instructions

1. Split the fillet lengthwise into two flat pieces, or beat it to an even thickness: a whole breast tapers, and the thin end dries out while the thick end is still cooking.
2. Salt it 10 minutes before cooking — the salt has time to work its way in, and the meat stays juicier for it.
3. Lay it in a properly hot pan and cook 4–5 minutes on the first side without touching it, then 3–4 on the second. The less you turn it, the better the crust.
4. Let it rest for 5 minutes before slicing: cut straight away and the juice runs onto the board, leaving dry meat from the same cooking time.
5. Drop the broccoli into boiling water for 3 minutes and drain. Build the plate with the bulgur, slice the chicken across the grain and scatter the herbs over.

Nutrition

Contains: Gluten

Swaps

• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.

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