Grilled Chicken And Bulgur Wheat Á La Matthew Foxon
Bulgur wheat is a satisfying replacement for refined carbohydrates, making it a great alternative for diabetics. This chicken recipe also includes a variety of nutrient-dense fruit and vegetables, as well as healthy fats in the form of cashews and walnuts. Click here to discover the various health benefits of nuts.
- 1 chicken supreme*, skin on, bone in
- 100g bulgur wheat
- 100g red peppers
- 100g baby spinach
- 1 lemon
- 10g cashew nuts
- 10g walnuts
- 10g dried apricots
- 10g pomegranates
- 20g diced cucumber
- 6 cherry tomatoes
1. Bring the bulgur wheat to the boil; cook until tender (about 10 minutes), strain and set aside.
2. While the bulgur wheat cooks, dice the red pepper and cucumber, roughly chop the cashews and walnuts, dice the apricot and quarter the cherry tomatoes.
3. Mix with the spinach and pomegranate, and add to the drained bulgur wheat. Mix in a squeeze of lemon juice and a good amount of olive oil, and season to taste.
4. Preheat the oven to 180°C.
5. Season the chicken breast and place skin side down in a hot pan; wait for the skin to brown, then turn and seal on the meat side.
6. Place in the oven for 8 to 12 minutes. Remove and cover with foil.
7. Allow to rest for 5 minutes – this allows the juice to seep back into the meat and finish cooking the breast.
8. You can add freshly chopped herbs in at the end to give it an extra boost of freshness. Use chives, parsley, coriander, basil and even mint, which really lifts the dish when using fish or lamb. These herbs are also known to have properties that assist in diabetes prevention and treatment.
Watch Chef Matthew Foxon demonstrate this recipe on the Barefoot in the Kitchen tab.
Jessica Pieterse, registered dietician at Nutritional Solutions adds: “Aim for starches that have more than 6g of fibre per 100g of product. Bulgur wheat offers 11g of fibre per 100g. This recipe can supply almost half of the recommended daily fibre intake of 25-38g per day.”
Matthew Foxon is the executive chef at Tsogo Sun’s 54 on Bath, Rosebank. South African-born, Foxon completed a two-year advanced diploma in professional cookery at the International Hotel School in Johannesburg. Since then he has worked in luxury hotels across South Africa, been awarded the Young Chef of the Year for two consecutive years (2003 and 2004), run both the award-winning Greyhound at Bettersea and The Rosendale, as well as the critically acclaimed Criterion Restaurant in London, and starred in the BBC hit series MasterChef.