Bulgar and Chickpea Porridge with Chicken
Nutritional values
(Percentage of daily recommendation)
| Calorie | 684 cal. | (33 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.9 g | (60 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 31.6 mg | (263 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,131 mg | (28 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 247 mg | (82 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 6.1 mg | (76 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 491 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams Chicken breasts
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- salt
- 250 grams chickpeas (canned)
- 30 grams butter
- 450 grams coarsely ground Bulgur
- freshly ground peppers
- 4 sprigs Juniper berries (dried, for garnish)
Preparation steps
Rinse the chicken breasts and pat dry. Add the chicken breasts to a saucepan with soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion) and a pinch of salt. Fill the saucepan with water until the chicken breasts and soup vegetables are covered, and bring to a boil. Cook over medium heat for 35-40 minutes until done.
Lift the finished chicken breasts using a slotted spoon and strain the stock through a sieve.
Drain the chickpeas in a colander, rinse with cold water and drain well.
For the porridge, heat the butter in a saucepan, add the ground bulgur in it and pour 500 ml (approximately 2½ cups) chicken stock. Let the bulgur cook for 10 minutes at medium heat. Draw the saucepan from heat, add the chickpeas, and season with salt and pepper.
Cut the cooked chicken breasts into slices and arrange with the cooked porridge on plates. Season with pepper and serve garnished with dried juniper berries.
