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Char-grilled spiced chicken marylands with Moroccan coleslaw

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Char-grilled spiced chicken marylands with Moroccan coleslaw
Char-grilled spiced chicken marylands with Moroccan coleslaw
  • 0:10 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

Tender chicken marylands are given a Moroccan twist in this succulent spiced chicken with coleslaw recipe.

Ingredients

  • 3/4 cup (120g) cracked wheat (burghul)
  • 1 tablespoon sweet paprika
  • 1 tablespoon ground cumin
  • 1/2 cup (125ml) olive oil
  • 4 x 320g chicken marylands
  • 2 teaspoons sumac*
  • 1/4 cup (60ml) lemon juice
  • 500g red cabbage, finely shredded
  • 1/3 cup coarsely chopped coriander
  • 1/3 cup (50g) pine nuts, roasted
  • 1/3 cup (55g) sultanas

Method

  • Step 1
    Cook cracked wheat in a large saucepan of boiling salted water for 6 minutes or until still slightly al dente. Drain and cool to room temperature.
  • Step 2
    Combine paprika, cumin and 1 tablespoon oil in a small bowl. Season to taste with salt and pepper then rub mixture all over marylands.
  • Step 3
    Preheat oven to 200ºC and a char-grill pan until hot. Cook marylands in char-grill pan, turning regularly to prevent burning, for 10 minutes. Transfer to an oven tray and cook in oven for a further 10-15 minutes or until cooked through.
  • Step 4
    Meanwhile, whisk together sumac, lemon juice and remaining oil in a small bowl. Season to taste. Place remaining ingredients in a large bowl. Add dressing and toss to combine. Serve marylands with Moroccan coleslaw.
  • High fibre
  • Low carb
  • Low sodium
  • Lower gi

Nutrition

  • 3259 kj

    Energy

  • 49g

    Fat Total

  • 8g

    Saturated Fat

  • 10g

    Fibre

  • 45g

    Protein

  • 163mg

    Cholesterol

  • 165.4mg

    Sodium

  • 15g

    Carbs (sugar)

  • 35g

    Carbs (total)

All nutrition values are per serve

Notes

* Sumac is a tangy Middle Eastern berry, sold ground. In supermarkets, look for the Masterfoods brand.

  • Author: Lisa Featherby
  • Image credit: Scott Hawkins
  • Publication: Notebook:

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