Moroccan Chicken & Festive Bulgur Salad
A menu with fun and flair
The combination of chicken, spices and olives creates an explosion of flavor. Spices contain an abundance of antioxidants, which help keep the arteries healthy. Ginger and turmeric have been shown to help prevent platelets from clumping, similar to aspirin.
1 tablespoon paprika
2 teaspoons cumin
½ teaspoon turmeric
½ teaspoon ginger
2 cloves garlic, minced
2 tablespoons flour
1 pound boneless skinless fryer chicken breast, cut into bite-size chunks
1 cup low-sodium chicken broth
¼ cup lemon juice
12 pitted large green olives, halved
1 lemon, sliced into rounds
½ cup cilantro, chopped (optional)
- Preheat oven to 375°.
- Combine paprika, cumin, turmeric, ginger, garlic and flour. Toss with chicken pieces.
- Place chicken and mixture in small baking dish. Combine broth and lemon juice and pour over chicken. Add olives and lemon slices.
- Cover dish and bake for 20 minutes. Remove cover and bake for an additional 10 minutes.
- Garnish with cilantro if desired and serve.
Per serving: 243 calories, 37 gm protein, 11 gm carbohydrates, 6 gm fat, 1 gm sat fat, 2 gm mono fat, 96 mg cholesterol, 3 gm fiber, 286 mg sodium
THE SEASONED COOK loves turmeric which gives food a beautiful golden color, and cumin adds a spicy note that you’ll recognize from your favorite Mexican dishes.
Festive Bulgur Salad
If you’ve never used bulgur before, you’re missing a treat. It’s a delicious form of whole wheat that has been ground and pre-cooked, which makes it a snap to prepare. Being a rich source of folic acid and fiber, bulgur is a favorite grain for the prevention of heart disease.
½ cup fine bulgur
1 cup boiling water
1 cup frozen peas and carrots
½ cup frozen corn
2 teaspoons olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 cloves garlic, minced
½ teaspoon salt (optional)
¾ teaspoon pepper
1 cup canned garbanzo beans, rinsed and drained
½ cup grape or cherry tomatoes, sliced in half
4 green onions, sliced
- In medium bowl, pour boiling water over bulgur and cover. Let rest for 15 minutes.
- Meanwhile, place corn, peas, and carrots in a strainer and run under hot tap water until thawed. Fluff bulgur with a fork and stir in corn, peas, and carrots. Cool to room temperature.
- In a small bowl, whisk together oil, vinegar, pepper, mustard, and garlic. Pour over bulgur mixture, add garbanzo beans, tomatoes, and green onions; stir to combine.
Per serving: 201 calories, 9 gm protein, 37 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 9 gm fiber, 419 mg sodium, (129 mg sodium without salt)
THE SEASONED COOK knows that this salad is also great eaten warm as a grain side dish. It’s so versatile you’ll find yourself making it often.