Tupperware at the ready, everyone, for today we meal prep. Yep, turns out everyone’s favourite smug Sunday (or in this case Monday night) activity is actually really worth doing: it’s healthy, cheap and saves loads of time.
This week we’re making a Greek Chicken Hotbox to take us away from cold, wet, England and transport us to sunnier, happier climes for around £9-10 all in. This recipe uses a whole roast chicken, which feels a bit extravagant, but you try buying five portions of chicken breast – we promise this way is cheaper. And nicer. Also, you can make soup from it afterwards for double smug points.
There’s loads of lovely lean protein thanks to the juicy, herby chicken – and an extra boost from the chickpeas too. The bulgur wheat is a) yummy and b) low fat, low cal and low GI so you’ll feel satisfied enough to maybe dodge the 3pm chocolate bar run. We’ve put loads of dill and parsley through it, but you can mix it up with whatever you like – coriander, mint and basil all work just as well, just make sure you’re generous with whatever you use.
Ingredients:
1 small free range chicken
About 6 tomatoes
250g dried bulgur wheat
1 can chickpeas
½ red onion, diced
1 clove garlic, crushed
1 tsp ground cumin
3 tbsp dried oregano
3 tbsp dried rosemary
3 tbsp dried thyme
Fresh parsley, finely chopped
Fresh dill, finely chopped
Lemon
Good olive oil
Method
-
Preheat your oven to 190C.
-
Prepare the chicken for roasting by mixing the oregano, rosemary and thyme together in a small dish with plenty of olive oil and the juice of half of the lemon. Once you’ve squeezed all the juice out, put the lemon half in the chicken cavity. Pour the herby olive oil mix all over the chicken and season with salt and pepper.
-
Roast breast side down for about an hour to an hour ten minutes depending on the size of your chicken, turning the chicken over for the last ten-fifteen minutes. You can also add the tomatoes, whole, to the roasting dish at this stage.
-
In a large saucepan, fry the onions and garlic in a little olive oil along with the cumin until soft. Add the bulgur wheat and stir through, mixing well. Add about 400ml water, bring to the boil and then cover and turn off the heat, leaving the rest of the water to be absorbed.
-
Once there is no excess water, stir through the chickpeas, herbs and juice of the remaining half lemon. Grate some of the zest in too for extra zing. Season well and leave to chill in the fridge.
-
When the chicken is cooked and juices run clear from the fattest part of the bird, leave to rest until cool enough to handle and then carve. This recipe is for five portions, but even a small chicken should provide at least six or seven servings if you strip the meat properly.
-
Divide up the bulgur mixture, a generous portion of chicken and some of the tomatoes into five containers and you’re all set for the week ahead with leftovers to spare for risottos, salads, pasta or whatever floats your boat.
-
Eat as it is, or nuke it in the office microwave – both ways are delicious.
**Like this? You might also be interested in: **
How To Make A Hangover Busting Burrito Bowl For Lunch The Day After The Night Before
A Meal Plan To Make Your Work Lunches Significantly Less Shit
Follow Jo on Twitter @joeatslondon
This article originally appeared on The Debrief.