Moroccan Chicken with Festive Bulgar Salad
Source of Recipe
Mary
List of Ingredients
Moroccan Chicken with Festive Bulgar Salad
CHICKEN
1 tablespoon paprika
2 teaspoons cumin
1/2 teaspoon turmeric
1/2 teaspoon ginger
2 cloves garlic -- minced
2 tablespoons flour
1 pound boneless skinless Oregon fryer chicken breast -- cut
into bite-size chunks
1 cup low-sodium chicken broth
1/4 cup lemon
12 pitted large green olives -- halved
1 lemon -- sliced into rounds
1/2 cup cilantro -- chopped (optional)
SALAD
1/2 cup fine bulgur
1 cup boiling water
1 cup frozen peas and carrots
1/2 cup frozen corn
2 teaspoons olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 cloves garlic -- minced
1/2 teaspoon salt (optional)
3/4 teaspoon pepper
1 cup canned garbanzo beans -- rinsed and drained
1/2 cup grape or cherry tomatoes -- sliced in half
4 green onions -- sliced
Recipe
CHICKEN
The combination of chicken, spices, and olives create an explosion of
flavor. Spices contain an abundance of antioxidants, which help keep the
arteries healthy. Ginger and turmeric have been shown to help prevent
platelets from clumping, similar to aspirin.
Preparation time: 10 minutes, Cook time: 30 minutes
Preheat oven to 375F.
Combine paprika, cumin, turmeric, ginger, garlic, and flour. Toss with
chicken pieces.
Place chicken and mixture in small baking dish. Combine broth and lemon
juice and pour over chicken. Add olives and lemon slices.
Cover dish and bake for 20 minutes. Remove cover and bake for an additional
10 minutes.
Garnish with cilantro if desired and serve.
Per 1 cup serving: 243 calories, 37 gm protein, 11 gm carbohydrates, 6 gm
fat, 1 gm sat fat, 2 gm mono fat,
96 mg cholesterol, 3 gm fiber, 286 mg sodium
The seasoned cook loves turmeric which gives food a beautiful golden color,
and cumin adds a spicy note that you'll recognize from your favorite Mexican
dishes.
SALAD
If you've never used bulgur before, you're missing a treat. It's a delicious
form of whole wheat that has been ground and pre-cooked, which makes it a
snap to prepare. Being a rich source of folic acid and fiber, bulgur is a
favorite grain for the prevention of heart disease.
Prep: 15 minutes
In medium bowl, pour boiling water over bulgur and cover. Let rest for 15
minutes.
Meanwhile, place corn, peas, and carrots in a strainer and run under hot tap
water until thawed. Fluff bulgur with a fork and stir in corn, peas, and
carrots. Cool to room temperature.
In a small bowl, whisk together oil, vinegar, pepper, mustard, and garlic.
Pour over bulgur mixture, add garbanzo beans, tomatoes, and green onions;
stir to combine.
Per serving: 201 calories, 9 gm protein, 37 gm carbohydrate, 4 gm fat, 1 gm
sat fat, 2 gm mono fat, 0 mg cholesterol, 9 gm fiber, 419 mg sodium, (129 mg
sodium without salt)
The seasoned cook knows that this salad is also great eaten warm as a grain
side dish. It's so versatile you'll find yourself making it often.
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