Paprika-spiked chicken thighs

Name: Paprika-spiked chicken thighs
Total time: 40 min
Yield: 2
Ingredients: 150g bulgur wheat; 2 spring onions; 1 fresh red chilli; 50g baby spinach; 3 sprigs flat-leaf parsley; 1 lime; extra virgin olive oil; 4 boneless skinless chicken thighs higher-welfare; 1 teaspoon smoked paprika; olive oil; 1 carrot; 1 eating apple; 25g feta cheese

With herby bulgur & skinny slaw

“Spiced chicken with lovely grains, a citrussy crunchy slaw and bombs of feta – this is an epic midweek meal. I’ve given you one of my favourite ways to cook chicken – flavouring the thighs with lovely spices, then bashing them out until thin. This will make sure they’re packed with flavour, and allow them to cook super-quickly so there’s no risk of them drying out in the pan. Just one skinless chicken thigh contains over half of our daily intake of vitamin B12, which our bodies need to make red blood cells. Bonus! ”

Serves 2

Cooks In40 minutes

DifficultyNot too tricky

Chicken thighs Chicken

Nutrition per serving

Calories 424 21%
Fat 21.9g 31%
Saturates 5.4g 27%
Sugars 11.8g 13%
Salt 1.3g 22%
Protein 27.9g 56%
Carbs 29.8g 11%
Fibre 5.3g -

Of an adult's reference intake

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Ingredients

150g bulgur wheat
2 spring onions
1 fresh red chilli
50g baby spinach
3 sprigs flat-leaf parsley
1 lime
extra virgin olive oil
4 boneless skinless chicken thighs , higher-welfare
1 teaspoon smoked paprika
olive oil
1 carrot
1 eating apple
25g feta cheese

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Method

Place the bulgur wheat in a medium pan, cover with boiling salted water and cook over a medium heat for 25 minutes, or until tender. Remove from the heat, drain, tip back into the pan, cover and set aside.
Meanwhile, trim the spring onions and chilli (deseed if you like), then finely chop along with the spinach, and add to a mixing bowl.
Pick and finely chop the parsley leaves, reserve a quarter, then add the rest to the bowl.
Squeeze in most of the lime juice, add 1 tablespoons of extra virgin olive oil and a pinch of sea salt and black pepper. Mix well and set aside.
Place a medium frying pan over a medium-high heat.
While the pan is heating up, place the chicken thighs on a chopping board, then season and sprinkle both sides with the paprika. Cover with a sheet of greaseproof paper or clingfilm and bash with the bottom of a pan until roughly 1.5cm thick.
Discard the paper or clingfilm, drizzle the chicken with olive oil and place in the hot pan. Cook for 10 to 12 minutes, or until golden and cooked through, turning halfway. Once cooked, remove to a plate to rest.
Meanwhile, add the cooked bulgur wheat to the bowl. Toss to coat in the dressing, then divide between your plates.
Peel the carrot and core the apple, then coarsely grate both into the empty bowl. Add the remaining chopped parsley, squeeze over the remaining lime juice, add a drizzle of extra virgin olive oil and toss together.
Slice the chicken roughly 2cm thick, then serve on top of the bulgur wheat, pouring over any resting juices. Sprinkle over the slaw (save any leftover for another day), crumble over the feta and serve.