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Chicken with berry sauce

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Recipe Ingredients

  • 1 tsp ground cumin
  • ½ tsp ground allspice
  • ¼ tsp freshly ground black pepper
  • 1 cup bulgar wheat
  • 1¾ cups water
  • ⅜ tsp salt
  • 450g skinless chicken breasts
  • 1 tbsp olive oil
  • ½ cup roasted, salted pistachios
  • 1 packet frozen blackberries
  • 1 cup frozen peas, thawed

Recipe Directions

  1. In a small bowl, mix cumin, allspice and black pepper.
  2. In a large microwave-safe bowl, combine bulgar wheat, 1½ cups water, ½ teaspoon spice mixture and ⅛ teaspoon salt.
  3. Cover with cling wrap, pierce and microwave on high for 12 minutes or until bulgar wheat is tender.
  4. Meanwhile, sprinkle 1 teaspoon spice mixture and ⅛ teaspoon salt all over chicken.
  5. In a 30cm nonstick frying pan, heat oil on medium for 1 minute. Add chicken to pan; cook for 8 to 10 minutes or until juices run clear, turning once.
  6. While chicken cooks, shell and chop pistachios.
  7. Transfer chicken to plate.
  8. Add blackberries, ¼ cup water, remaining spice mixture and ⅛ teaspoon salt to same pan. With potato masher, gently crush blackberries to release some juice. Cook for 3 minutes or until slightly reduced, scraping up browned bits.
  9. Fold peas and pistachios into the cooked bulgar wheat.
  10. Serve bulgar wheat with chicken and blackberry sauce.

EACH SERVING About 1 770kJ, 39g protein, 41g carbohydrate, 12g total fat (2g saturated),13g fibre, 91mg cholesterol, 430mg sodium.

Each Serving:


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