All the best bits in one bowl
Serves 4
1 hour
INGREDIENTS
Bulgur wheat 250g (or brown rice, or any grain of your choice)
Chicken breast 300g
Honey 1 tbsp
Lemon 1
Soy sauce 3 tsp
Balsamic vinegar 1 tbsp
Brown sugar 1 tbsp
Worcestershire sauce 2 tsp
Garlic 2 cloves
Paprika 1 tsp
Oregano 1 1/2 tbsp
Olive oil 4 tbsp
Chickpeas 240g tinned and drained
Cumin 1 tbsp
Chilli powder 1 tsp
Red pepper 1
Red onion 1
Avocado 1
Petit pois 100g
Spinach 80g
Coriander 20g
Egg 1 large
Dijon mustard 1 tsp
Olive oil 300ml
METHOD
1. Start by marinating the chicken breasts. Put them in a large bowl and add the honey, the juice of 1/2 lemon, soy sauce, balsamic vinegar, sugar, Worcestershire sauce, 1 crushed garlic clove, paprika, 1 tbsp oregano and 3 tbsp of olive oil. Stir and coat the chicken then leave covered to marinate.
2. Put the bulgur in a pan with 2 cups of water and cook until the grains are soft and the water has been absorbed. Once cooked, place in a dish and leave to cool.
3. Dry the chickpeas and toss into a bowl with the cumin, chilli powder, 1/2 tbsp oregano, 1 tbsp salt, 1 tbsp oil. Heat a large pan and tip in, toasting on all sides for about 10 mins.
4. Slice the red pepper and onion into thin strips, then heat some oil in a small pan and fry with seasoning until slightly soft.
5. Smash the avocado with a squeeze of lemon and season.
6. Cook the petit pois then drain and leave to cool.
7. Smash up a small garlic clove in a bowl. In a larger bowl, whisk the egg yolk with the mustard then very gradually pour in the oil whilst keeping whisking. The mixture should start to thicken. Squeeze in the other half of the lemon to taste then add the smushed garlic. Season.
8. Arrange your bowl with the spinach, bulgur, peppers, peas, chickpeas, chicken, and avocado. Sprinkle on the coriander and drizzle over the aioli.
7. Eat and enjoy
Comentarios