Burghul is a popular alternative to rice or couscous. Try it in this hearty chicken main.
Ingredients
- 2 tablespoons olive oil
- 1/3 cup red wine vinegar
- 2 tablespoons fresh rosemary leaves
- 2 garlic cloves, crushed
- 6 (700g) chicken thigh fillets, trimmed, halved
- 6 (1kg) carrots, roughly chopped
- 1/4 cup burghul (cracked wheat)
- 1/2 cup boiling water
- 2 oranges, segmented (see note)
- 310g can chickpeas, drained, rinsed
- 1/2 cup chopped fresh flat-leaf parsley leaves
Method
- Step 1Combine half the oil, 1/4 cup vinegar, rosemary and garlic in a bowl. Add chicken. Turn to coat. Cover and refrigerate for 1 hour or overnight, if time permits. Preheat oven to 200°C/180°C fan-forced. Line a baking dish with baking paper.
- Step 2Place carrot, in a single layer, in prepared dish. Season with pepper. Roast, turning occasionally, for 30 to 40 minutes or until lightly browned and tender.
- Step 3Meanwhile, combine burghul and boiling water in a heatproof bowl. Cover. Stand for 15 minutes. Drain. Return burghul to bowl. Add carrot, chickpeas, parsley, remaining oil and vinegar. Toss to combine.
- Step 4Heat a large frying pan over medium-high heat. Cook chicken, in batches, for 4 to 5 minutes each side or until browned and cooked through. Serve with burghul mixture.
- Diabetes friendly
- High fibre
- Low carb
- Lower gi
Nutrition
2093 kj
Energy
19g
Fat Total
4g
Saturated Fat
16g
Fibre
40g
Protein
138mg
Cholesterol
334.8mg
Sodium
19g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
Notes
To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.
- Author: Kirrily La Rosa
- Image credit: Steve Brown
- Publication: Super Food Ideas
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