Middle Eastern Chicken and Bulgur Wheat
Colourful. Simple yet complex in flavor. Middle Eastern inspired. Utterly YUM!
Yip. You heard me. This dish is a winner for either a festive or weekday dinner. It’s a quick and easy one-pot-wonder and it’s bursting with flavour and nutritional powers.
Bulgur wheat is a popular ingredient in many traditional Middle Eastern dishes and it contains a high amount of fibre. It is also a great source magnesium, manganese and iron and is slightly lower in calories too than similar alternatives.
Eggplant, containing both soluble and insoluble fibre, promotes gut health, which is added to by the onion which contains pre-biotics for feeding our healthy gut bacteria.
Not only do the fresh herbs, walnuts and pomegranate kernels provide colour, crunch and pockets of flavour, but they collectively nourish our bodies with anti-oxidant stimulating compounds such as quercetin and punicalagins as well as healthy fats such as punicic acid and omega-3 fatty acids.
I have used chicken as it’s a great lean source of protein and offers ample minerals and B vitamins.
I found this dish so easy to make as its really one which you can quickly put together and just leave in the oven.
4 chicken breast fillets (skinless)
4 chicken thighs (on the bone, skinless)
3 tablespoons olive oil
1 cup bulgur wheat
250ml organic liquid chicken stock
100g chopped walnuts
1 orange (zest and juice)
1 tablespoon pomegranate concentrate
3 tablespoons pomegranate seeds
½ handful fresh Italian flat leaf parsley
½ handful fresh coriander
¼ – ½ cup tahina (garnish)
1 Preheat the oven to 180o
2 Finely chop the onion and cut the eggplant into small cubes and place them into a large mixing bowl.
3 Into the bowl add the raw bulgur wheat, half the olive oil, chicken stock, the zest and juice of 1 orange, salt and pepper.
4 Roughly chop the parsley and coriander, then add half of it into the mixing bowl.
5 Mix all the ingredients together until they are well combined.
6 Into a large ovenproof dish pour the bulgur wheat mixture so that it covers the bottom of the dish.
7 Lay the chicken pieces next to each other on top of the bulgur wheat mixture.
8 Rub the chicken pieces with the remaining olive oil, pomegranate concentrate, salt and pepper.
9 Sprinkle the chopped walnuts on top of the chicken.
10 Cover the dish with foil and place in the oven for 30 minutes.
11 Remove the dish from the oven, uncover it and place it back into the oven for a further 30 minutes to cook uncovered.
12 Remove the dish from the oven and garnish with pomegranate seeds and the remaining fresh parsley and coriander.
****Drizzle over some tahina and voila!
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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