Greek chicken and freekeh
7
Points®
Total time: 50 min • Prep: 20 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
If you’re unfamiliar with freekeh, give it a try! It’s green wheat that’s roasted until slightly smoky, and usually cracked, which makes it much faster to cook than whole wheat. You’ll find it in the health food section of major supermarkets and at health food stores. If unavailable, replace it with bulgur or, for a gluten-free option, quinoa.
Ingredients
Skinless chicken breast
500 g, (4 x 125g)
Olive oil
2 tsp
Onion
1 medium, finely chopped
Garlic
3 clove(s), crushed
Salt reduced chicken stock
2 cup(s), (500ml)
Dry freekeh
1 cup(s), (190g)
Sun-dried tomato, not in oil
⅓ cup(s), (20g), chopped
Dried oregano
1 tsp
Lemon(s)
½ medium, sliced
Black olives, drained
8 individual, chopped
Reduced fat feta cheese
30 g, crumbled
Oil spray
1 x 3 second spray(s)
Instructions
1
Season chicken with salt and pepper. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Cook chicken, seasonedside down for about 3 minutes, until browned, then turn and cook other side for 1 minute. Remove chicken from pan and set aside (chicken will not be fully cooked).
2
Add oil to pan and swirl to coat base. Cook onion and garlic for about 3 minutes or until softened. Stir in chicken stock, scraping up any browned bits from base of pan. Bring to the boil. Stir in freekeh, sun-dried tomatoes and oregano. Season with salt and pepper, reduce heat, cover and simmer for 10 minutes.
3
Place reserved chicken into pan, seasoned side up, press gently into freekeh mixture and top with lemon slices. Cover and simmer for a further 10 minutes, or until liquid is absorbed, freekeh is tender and chicken is cooked through. Remove from heat. Sprinkle with olives and feta.
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