Harissa-spiced chicken with bulghar wheat

Harissa-spiced chicken with bulghar wheat

This spicy Harrissa dish will bring the taste of Morocco to your home

Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Preparation time

Prep 10 mins

Cook time

Cook 20 mins

Super healthy

Good source of iron

Method

  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.
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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 49.0g, carbohydrate 65.0g, fat 11.0 g, saturated fat 2.0g, fibre 2.0g, sugar 8.0g, salt 1.06 g

Recipe from Good Food magazine, March 2007.

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Latest comments and suggestions

  • 21 January 2008

    Vixter rated this recipe

    2 stars

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  • 18 February 2008

    Holly rated and commented on this recipe

    5 stars

    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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  • 13 May 2009

    Kate rated and commented on this recipe

    5 stars

    Have made this a few times, so easy and really tasty. I usually add extra harissa to give it more kick, have also added chopped red pepper which works well. I prefer to chop the chicken into chunks rather than cook whole. Definitely recommended.

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  • 06 June 2009

    PoshPaws rated and commented on this recipe

    4 stars

    I thought this was beyond gorgeous, although husband wanted more interest in the Bulgar wheat. I diced the chicken to make it go further. Next time, will use green olives, mushrooms and peas to create variety in the Bulgar wheat. Served it with a green salad.

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  • 27 September 2009

    amynadine rated and commented on this recipe

    5 stars

    Delicious. Made it with Quorn pieces and it still had loads of flavour. Definitely will make again (and again).

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  • Binder photo Pj

    28 November 2011

    Pj rated and commented on this recipe

    3 stars

    I thought this was OK, but nothing special. I think it needs about double the harissa and double the stock and if making again I would have used 2 onions.

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  • 14 October 2012

    Vicki rated and commented on this recipe

    4 stars

    I was looking for bulgher wheat recipes and thought that this one would do for starters. I didn't have high hopes but I was pleasantly surprised. This has a lovely nutty taste and the apricots go really well with the flavours (even though I don't usually like putting dried fruit in savoury dishes). I cut my chicken into pieces and served with steamed green veg. Lovely.

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Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Preparation time

Prep 10 mins

Cook time

Cook 20 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
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Per serving

536 kcalories, protein 49.0g, carbohydrate 65.0g, fat 11.0 g, saturated fat 2.0g, fibre 2.0g, sugar 8.0g, salt 1.06 g

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