Moroccan chicken bowl
Goodness provided: Freekeh is a superstar grain, that has more protein and twice as much fibre as quinoa. It is also lower on the glycemic index (wholegrain freekeh GI = 43), making it a great choice for people trying to keep their blood sugar steady. To top it off, this power-packed grain is high in iron, calcium, and zinc, and acts like a prebiotic, promoting the growth of good bacteria in your digestive system.
1/2 small Kent pumpkin, cut into thin wedges.
1 red onion, cut into thin wedges.
1 large eggplant, cut into 2.5cm pieces.
165g (1 cup) cracked freekeh.
2 Tsp Moroccan seasoning.
2 large chicken breast fillets.
4 mini pita bread, cut into thin strips.
75g punnet pomegranate seeds.
1/2 cup chopped fresh continental parsley.
1/4 cup chopped fresh coriander.
80ml (1/3 cup) fresh lemon juice.
90g (1/3 cup) natural yoghurt.
1 Tbsp tahini.
1 Tbsp pistachios, toasted, chopped.
- Preheat oven to 200C/180C fan-forced. Line 2 baking trays with baking paper.
- Arrange pumpkin and onion in one layer on a prepared tray and the eggplant on the other tray. Spray pumpkin, onion and eggplant with oil. Roast eggplant for 20-25 minutes and the pumpkin and onion for 30-35 minutes or until tender and golden.
- Meanwhile, cook freekeh in a saucepan of boiling water for 15-20 minutes, until tender. Drain. Set aside to cool. Transfer to a bowl.
- Heat a non-stick frying pan over medium heat. Sprinkle the Moroccan seasoning over the chicken and spray with oil. Cook on one side for 2 minutes or until golden brown. Place on a lined baking tray, uncooked side down, and roast for 10 minutes or until cooked through. Rest for 5 minutes, then thickly slice.
- Arrange the pita strips on a clean baking tray and spray with oil. Bake for 5 minutes or until crisp. Set aside to cool.
Per serving - 570 kcal Energy, 9g fat, 15g saturated fat, 33g protein, 84g low GI carbs, 16g fibre, 292 mg salt.