Serves 4
INGREDIENTS
- 2 Tbsp rapeseed or olive oil
- ¼ tsp ground cinnamon
- 200g bulgur wheat (1 heaping cup)
- 400ml cold water
- 1 large chicken breast fillet (200g)
- 3 orange zests and juice of 1, the other 2 peeled and chopped into chunks
- 1 ½ tsp sumac
- ¼ tsp garlic powder or 1 clove fresh garlic
- pinch chilli flakes
- small bunch of parsley finely chopped
- small bunch of coriander finely chopped
- 4 spring onions sliced
METHOD
- Pour 1 Tbsp of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a big pinch of salt and bring to the boil.
- Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
- Cut the chicken into small pieces. Place in a small bowl along with the zest of 1 orange and the sumac, garlic powder, chilli flakes and a good pinch of salt. Mix together well. Heat 1 Tbsp of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through taking care not to overcook.
- In a large bowl mix together the cooled bulgur wheat, the orange chunks and the juice of 1 orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.
- Finish with a sprinkle of sumac.
Approx. per serve: 1728kJ | fat total 13.8g | saturated fat 2.1g | fibre 13.1g | protein 19.2g | carbs 59.8g
