Greek Goddess Trout & Bulgur Bowls with Chickpeas, Harissa H

• จำนวนที่เสิร์ฟ: 2 servings
• เวลาทำ: 30 minutes
• เวลารวม: 40 minutes

ส่วนผสม

1 unit Chickpeas

1 tablespoon Harissa Powder

1 unit Mini Cucumber

¼ ounce Dill

½ cup Feta Cheese

1 unit Shallot

½ cup Bulgur Wheat

1 unit Tomato

1 ½ ounce Greek Vinaigrette

½ cup Hummus

Salt

Pepper

2 teaspoon Olive Oil

1 teaspoon Cooking Oil

10 ounce Trout

วิธีทำ

• Adjust rack to top position (top and middle positions for 4 servings) and preheat oven to 425 degrees. Wash and dry produce. • Peel, quarter, and thinly slice 3⁄4 of the shallot (you’ll use the remaining shallot in step 4). Drain and rinse chickpeas; dry thoroughly with paper towels. **Pat chicken* or trout* dry with paper towels; season with salt and pepper. Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add chicken or trout (skin sides down); cook chicken until cooked through, 3-5 minutes per side, or cook trout until skin is crisp, 5-6 minutes, then flip and cook until opaque and cooked through, 4-6 minutes more. Transfer to a cutting board.**

• Toss sliced shallot and chickpeas on a baking sheet with a large drizzle of olive oil, 1 tsp harissa powder (2 tsp for 4 servings), and salt. (You’ll use more harissa powder in the next step.) (For 4, divide between 2 sheets; roast on top and middle racks.) • Roast on top rack until shallot is softened and chickpeas are lightly browned, 18-20 minutes. (It’s natural for chickpeas to pop a bit while roasting.)

• Meanwhile, in a small pot, combine bulgur, 1 cup water, 1⁄2 tsp harissa powder (you’ll use more later), and salt (we used 1⁄2 tsp). (For 4 servings, use 2 cups water and 1 tsp harissa powder; we used 1 tsp salt.) • Bring to a boil, then cover and reduce to a low simmer. Cook until water has absorbed and bulgur is tender, 12-15 minutes. • Keep covered off heat until ready to serve.

• While bulgur cooks, trim and halve cucumber lengthwise; slice crosswise into 1⁄4-inch-thick half-moons. Dice tomato. Very thinly slice remaining shallot. Pick and mince fronds from dill. • In a medium bowl, toss together cucumber, tomato, half the minced dill, half the Greek vinaigrette (you’ll use more in the next step), half the feta (save the rest for serving), and remaining shallot. Season with salt and pepper.

• Drain any excess water from bulgur; fluff with a fork. Stir in as much remaining Greek vinaigrette as you like. Taste and season with salt and pepper. • Place hummus in a small bowl. Stir in a pinch of remaining harissa powder. (Taste the hummus and add more harissa powder if you like things spicy.)

• Using the back of a spoon, spread hummus on one side of each serving bowl. Divide bulgur between bowls. • Arrange roasted shallot and chickpeas and cucumber feta salad on top in separate sections. Top with remaining feta. Sprinkle with remaining minced dill if desired and serve. **Slice chicken crosswise (skip slicing trout!); serve chicken or trout atop bowls.** ****Trout is fully cooked when internal temperature reaches 145°.***

ข้อมูลโภชนาการ

• แคลอรี่: 1200 kcal
• ไขมันทั้งหมด: 72 g
• ไขมันอิ่มตัว: 16 g
• คอเลสเตอรอล: 110 mg
• โซเดียม: 1810 mg
• คาร์โบไฮเดรตทั้งหมด: 86 g
• ใยอาหาร: 15 g
• น้ำตาลทั้งหมด: 12 g
• โปรตีน: 50 g