Harissa-spiced chicken with bulghar wheat

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1. Rub 1 tbsp harissa paste over the chicken. Heat the oil in a deep non-stick pan, then fry the chicken for about 3 mins on each side, until just golden (it won't be cooked through at this stage). Remove and set aside.
2. Add the onions, then gently fry for 5 mins until soft. Tip in the pine nuts and continue cooking for another few mins until toasted. Tip in the apricots, bulghar and stock, then season and cover. Cook for about 10 mins until the stock is almost absorbed. Return the chicken to the pan, re-cover and cook for 5 mins on a low heat until the liquid has been absorbed and the chicken is cooked through. Fluff up the bulghar with a fork and scatter with the coriander to serve.

Bulghar wheat

Bulghar, which originates from North African cooking, is wheat that has been dehusked, cooked, dried then cracked into small pieces. If you want more spice, add 1 more tbsp harissa paste with the apricots.

Per serving

536 kcalories, protein 49g, carbohydrate 65g, fat 11 g, saturated fat 2g, fibre 2g, salt 1.06 g

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• Vixter

  21 January 2008

  Vixter rated this recipe

  

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• Holly

  18 February 2008

  Holly rated and commented on this recipe

  

  I love making this for friends as it's simple and quick, plus the harissa gives a great flavour. I add a few more varieties of veg to this (courgettes, carrots etc) to get a bit closer to my 5-a-day. Great for leftovers too.

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Ingredients

• 1 tbsp harissa paste (we used Belazu Rose Harissa)
• 4 skinless chicken breasts
• 1 tbsp vegetable oil or sunflower oil
• 1 onion , halved and sliced
• 2 tbsp pine nuts
• handful ready-to-eat apricot
• 300g bulghar wheat
• 600ml hot chicken stock (from a cube)
• handful coriander , leaves only, chopped

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Difficulty and servings

Serves 4

Preperation and cooking times

Prep 10 mins

Super healthy

Good source of iron

Ingredients

• 1 tbsp harissa paste (we used Belazu Rose Harissa)
• 4 skinless chicken breasts
• 1 tbsp vegetable oil or sunflower oil
• 1 onion , halved and sliced
• 2 tbsp pine nuts
• handful ready-to-eat apricot
• 300g bulghar wheat
• 600ml hot chicken stock (from a cube)
• handful coriander , leaves only, chopped

Per serving

536 kcalories, protein 49g, carbohydrate 65g, fat 11 g, saturated fat 2g, fibre 2g, salt 1.06 g

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