Bulgar and Chickpea Porridge with Chicken

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Bulgar and Chickpea Porridge with Chicken
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
684
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie684 cal.(33 %)
Protein52 g(53 %)
Fat10 g(9 %)
Carbohydrates94 g(63 %)
Sugar added0 g(0 %)
Roughage17.9 g(60 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.4 mg(28 %)
Vitamin K33 μg(55 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin31.6 mg(263 %)
Vitamin B₆1.5 mg(107 %)
Folate117 μg(39 %)
Pantothenic acid3 mg(50 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C18 mg(19 %)
Potassium1,131 mg(28 %)
Calcium150 mg(15 %)
Magnesium247 mg(82 %)
Iron9 mg(60 %)
Iodine9 μg(5 %)
Zinc6.1 mg(76 %)
Saturated fatty acids4.9 g
Uric acid491 mg
Cholesterol110 mg
Complete sugar6 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Chicken breastchickpeassaltJuniper berries

Preparation steps

1.

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.

2.

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.