This Chicken spiced wheat salad recipe is a very nutritious meal indeed. To start with, chicken is a meat that contains many essential nutrients and it is an excellent low-fat food with high levels of proteins and varieties of vitamins and minerals.
In addition, it is a meat that is easy to digest but most importantly, it helps to prevent cancer because it is equally rich in antioxidants including the B vitamins and selenium, which protects cells against free radical damage, DNA mutation, and subsequent development of cancerous cells. Now you know the reason why you should eat chicken more than any other type of meat.
Wheat on its own is packed with nutrients and salad is also packed with healthy eating vegetables with wonderful vitamins.
RECIPES/INGREDIENTS/PREPARATION FOR 4-6 SERVINGS:
1. 4-6 lbs. skinless boneless chicken breasts
2. 225 g of bulgar wheat
3. 15 ml (1 tbsp) of mango chutney
4. 15 ml (1 tbsp) mild curry paste
5. 100 ml (4fl.oz) of olive oil
6. 10 ml (2 tbsp) turmeric
7. 30 ml (2 tbsp) of chopped chives
8. 30 ml (2tbsp) of white wine vinegar
9. 175 g ( 6 0z.) of cherry tomatoes ( mixed yellow and red)
10. 1 bunch of spring onions + herb sprigs to garnish
11. Salt and pepper to taste
The preparation time is approximately 20-25 minutes including marinating and soaking, while the cooking time is also approximately 25-30 minutes. However, it is safe to predict that this meal Chicken spiced wheat salad can be ready for serving and eating within 40-45 minutes.
It is easy to cook this Chicken spiced wheat salad once you have all the ingredients ready and handy.
To start cooking, first, mix together the chutney, curry paste and turmeric in a bowl.
Then follow up with stirring in half of the oil. Then cut the chicken into eatable or bite-sized pieces and toss into the mixture and cover and leave to marinate for at least for 30 minutes or overnight in the refrigerator.
Now cook the chicken pieces in batches: spread over a foil-lined grill pan and cook under a hot grill for 10-15 minutes until cooked through and of golden brown.
Then transfer to a bowl with the pan juices and stir in the remaining oil and wine vinegar and leave to cool.
Then follow up with placing the bulgar wheat in a bowl and pour over 200 ml (7 fl.oz) of boiling water. Leave to soak for 5-115 minutes or until all the water is absorbed. Then season and stir in the chives.
Then drain the liquid from the chicken and stir it into the bulgar wheat and spoon onto a platter.
Finally halve the tomatoes and roughly chop the spring onions and mix together with the chicken and spoon over the bulgar wheat and garnish with herbs and sprinkle salt and pepper to taste.
However, remember that unprocessed bulgar wheat from a wholefood shop will need to be soaked for about 25-30 minutes.
These are all the steps taken to cook the Chicken spiced wheat salad.
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