Middle Eastern · Dinner
Meat and Wheat Porridge Stew (Low-Calorie)
Chicken breast simmers with cracked bulgur wheat, onion, garlic and warming cinnamon and cumin in a light chicken stock until the wheat softens into a thick, spoonable porridge-stew. Finished with lemon juice and parsley, it is a lightened take on harissa-free Levantine hareira-style comfort food, served hot in a bowl.
$4
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
392Calories
42.1gProtein
10.8gFat
31.6gCarbs
3.4gSugar
6.1gFiber
582mgSodium
132mgChol
2.3gSat Fat
890mgPotassium
55mgCalcium
2.9mgIron
0.4mcgVitamin B12
11mgVitamin C
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Cube the chicken breast, dice the onion finely, mince the garlic, and rinse the bulgur under cold water until clear.
2
Sauté
Heat the olive oil in a medium saucepan over medium heat for 4 minutes, cooking the onion until soft and translucent.
3
Simmer
Add the garlic, cumin, cinnamon and chicken, then pour in the chicken stock and stir in the bulgur. Bring to a boil over high heat, then reduce to low and simmer uncovered for 20 minutes, stirring occasionally, until the bulgur breaks down and the stew thickens to a porridge-like consistency.
4
Plate
Stir in the lemon juice and parsley, season with salt and pepper, then ladle the stew into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 1/2 cup90g bulgur
- 11 onion
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 2 1/2 cups600ml chicken stock, low-sodium
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
