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Greek chicken and freekeh

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.

Notes

SERVING SUGGESTION: For a fresh side, serve with baby rocket and spinach leaf mix.

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