This stove top meal is simple enough to make on a weeknight, and it's full of taste and nutrition. You'll need about a pound of boneless, skinless chicken breasts as well as freekeh, which is a type of wheat popular in North Africa and parts of the Middle East. Freekeh is harvested while the seeds are tender and green, and then the kernels are roasted and rubbed, giving them a smoky flavor (if you like smoked paprika, you'll love freekeh). The grain is high in nutrients, including fiber, and in protein, and it's about as easy to cook as rice or quinoa, though it takes a bit longer. Freekeh is available through Amazon, and I've found it at Middle Eastern, Asian, and "ethnic" markets for far less money than on-line. For this recipe, the freekeh, when combined with the chicken and some dried apricots, creates a really different main dish that also is quite nutritious. You get a savory, smokey flavor with just a touch of sweetness. I like to add toasted almonds to the dish for more flavor and crunch. The dish is great if you're diabetic or want to "eat healthy," with its mix of protein, lean fat, fiber, and nutrients. Leftovers also heat well in the microwave on 50 percent power. Enjoy!
Freekeh and Chicken Dinner -- Serves 4+
Freekeh
1/2 cup of freekeh, rinsed well
1 1/2 cups of water
1/4 -1/2 teaspoon of salt (depending on how salty you want your Freekeh)
1 teaspoon of olive oil
In a large saucepan bring the freekeh, water, salt, and oil to a boil. Stir them well, reduce the heat to a simmer, and cover the pot. Let the freekeh cook for about 30 minutes or until it is quite tender and has absorbed most of the water.
Chicken
16 ounces of boneless, skinless chicken breasts cut into 1-inch or so cubes
1/4 teaspoon of salt
1/4 teaspoon of pepper
1/4 teaspoon of onion powder
1/4 teaspoon of garlic powder
1 tablespoon of olive oil
1/4 cup of chopped onion
1/4 cup of chopped, dried apricots
1/4 cup of chopped, toasted almonds (or use toasted sliced almonds)
1/2-3/4 cup of reduced sodium chicken broth
Parsley, optional but good
Season the chicken with the salt, pepper, onion powder, and garlic powder. Heat the oil in a large non-stick skillet or chef's pan over medium heat and add the chicken. Saute the onion for a few minutes, then add the chicken and saute them together for 6-10 minutes or until the chicken is cooked through. Stir in the freekeh, the dried apricots, the almonds, and the chicken broth (use more or less depending on how much liquid you want in your meal) and turn off the heat. Cover the pan for a few minutes to help the apricots absorb some of the liquid and let the flavors blend. Stir the mixture, sprinkle on some parsley if you like, and serve the meal.
Comments