Chicken skewers with bulgar wheat & corn salad
A fast, healthy supper to make after work that's low-fat and low-calorie
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Low-fat
- Cover the bulgar wheat with boiling water, then cover with clingfilm and set aside for 10-15 minutes or until tender. Mix the celery salt, coriander and a little black pepper. Rub into the chicken and thread onto skewers.
- Cook the corn in boiling water for 10 minutes and then slice from the cob. Fluff up the bulgar and add the corn, onion and tomatoes. Mix the basil, vinegar and oil in a small bowl along with some seasoning.
- Cook the chicken under a hot grill for 3-4 minutes on each side, or until cooked. Serve with the salad and dressing drizzled over both.
Per serving
484 kcalories, protein 43.0g, carbohydrate 58.7g, fat 10.2 g, saturated fat 1.4g, fibre 2.1g, salt 1.0 g
Recipe from olive magazine, July 2010.
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http://www.bbcgoodfood.com/recipes/601646/
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Ingredients
- 100g bulgar wheat
- ½ tsp celery salt
- 1 tsp ground coriander
- 2 skinless chicken breasts , cut into chunks
- 2 sweetcorn cobs
- ½ small red onion , cut into half moons
- 6 cherry tomatoes , halved
- large handful basil leaves , finely chopped
- 1 tbsp white wine vinegar
- 1 tbsp extra-virgin olive oil
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A fruit salad to delight your taste buds - just five ingredients. Add a dash of vodka if you like
4
ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Low-fat
Ingredients
- 100g bulgar wheat
- ½ tsp celery salt
- 1 tsp ground coriander
- 2 skinless chicken breasts , cut into chunks
- 2 sweetcorn cobs
- ½ small red onion , cut into half moons
- 6 cherry tomatoes , halved
- large handful basil leaves , finely chopped
- 1 tbsp white wine vinegar
- 1 tbsp extra-virgin olive oil
Per serving
484 kcalories, protein 43.0g, carbohydrate 58.7g, fat 10.2 g, saturated fat 1.4g, fibre 2.1g, salt 1.0 g
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01 October 2010
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