Turkish · Dinner
Rice with Chickpeas (GLP-1)
A GLP-1-friendly Turkish rice bowl built on chickpeas and bulgur simmered with tomato, onion and warm spices, finished with lean shredded chicken breast and a dollop of garlicky yoghurt. Protein-forward and fibre-rich, it is gentle on digestion, lightly spiced and served warm as a compact single bowl.
$3
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
432Calories
45.6gProtein
10.8gFat
42.1gCarbs
5.9gSugar
9.8gFiber
520mgSodium
108mgChol
2.3gSat Fat
980mgPotassium
95mgCalcium
4.2mgIron
0.4mcgVitamin B12
9.5mgVitamin C
high-fiber
low-calorie
protein-rich
glp-1
Instructions
1
Prep
Dice the chicken breast into small cubes, chop the onion finely and mince the garlic on a cutting board so everything cooks at the same rate.
2
Heat the olive oil in a small saucepan over medium heat; cook the onion for 3 minutes until softened and translucent, stirring occasionally.
3
Bloom the cumin and paprika by stirring them into the pan with the garlic and cooking 30 seconds over medium heat until fragrant and the raw spice smell fades.
4
Add the diced chicken to the saucepan and cook over medium-high heat for 4 minutes, turning occasionally, until the pieces are opaque and lightly browned on the edges.
5
Stir in the tomato paste, chicken stock, cooked chickpeas and cooked bulgur; simmer over medium-low heat 8 minutes uncovered, stirring occasionally, until the liquid mostly absorbs.
6
Season to taste with salt and black pepper, then stir in the lemon juice off the heat.
7
Plate
Spoon the mixture into a bowl, top with yogurt and scatter the parsley over.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 280g280g chicken breast
- 200g200g chickpeas, cooked
- 120g120g bulgur, cooked
- 11 onion
- 2 clove2 clove garlic
- 2 tbsp2 tbsp tomato paste
- 1 cup240ml chicken stock, low-sodium
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp cumin
- 1/2 tsp1/2 tsp paprika
- salt, to taste
- black pepper, to taste
- 4 tbsp4 tbsp yogurt, plain
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
