Double up Dinner: Mediterranean chicken and Buckwheat Salad

Name: Double up Dinner: Mediterranean chicken and Buckwheat Salad
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: European, Mediterranean
Ingredients: 2 Cloves garlic – crushed; Olive oil; 1 Red pepper – cut into chunks; 1 Courgette – cut into half moons; 1 Small red onion quartered; 2 Chicken Breast or meat replacement that can be marinaded; 100g Chestnut mushrooms; 6 Sundried tomatoes; 50g Pitted black or green olives; 1 Tbsp sundried tomato paste or puree; A little crumbled feta – optional.; 100g Cooked Buckwheat grains (see method on last page) or quinoa; The juice of half a lemon; 3 Tbsp Olive oil; 1 Tbsp red wine vinegar; 3 Tsp dried basil; 2 Tsp Dried Oregano; 2 Garlic Cloves - crushed

7 steps

Prep:10minCook:45min

This is a delicious one pan dinner dish with flavours of the Mediterranean and a lovely grain salad. Buckwheat is a fruit seed which is good for gluten and wheat sensitive souls. It's great for balancing blood sugar and is a good source of magnesium. If you can't get Buckwheat then quinoa is a good replacement here. Cook your grains ahead or use pre-cooked vac-packed grains. Make sure you marinade your chicken for at least 2 hours before cooking. Use a chicken replacement for vegetarians. Use black or green olives - or omit Use pre-cooked, vacuum packed grains for simplicity. Veg: Use any pepper, tomatoes or white beans. Spices: add chilli flakes, cayenne pepper or smoked sweet paprika

Updated at: Tue, 02 Apr 2024 11:38:49 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories564.8 kcal (28%)

Total Fat37.9 g (54%)

Carbs21.3 g (8%)

Sugars8.7 g (10%)

Protein36.7 g (73%)

Sodium229 mg (11%)

Fiber5.4 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

2 clovesGarlic

or meat replacement that can be marinaded

100gchestnut mushrooms

6sundried tomatoes

50gblack olives

Pitted, or green

1 Tbspsundried tomato paste

or puree

feta

crumbled, optional

100gBuckwheat grains

Cooked, or quinoa

0.5the juice of lemon

3 Tbspolive oil

1 Tbspred wine vinegar

3 tspdried basil

2 tspdried oregano

2garlic cloves

crushed

Instructions

Step 1

Marinade the chicken at least 2 hours ahead of cooking.

Step 2

Put the grains that you are using for the salad into a salad bowl.

Step 3

Pop some olive oil in a pan and bring up to a medium heat. Slice the chicken into chunks and brown off in the pan for about 4 minutes each side, then set aside in separate bowl.

Step 4

Add a dash more oil to the pan and then throw in the peppers and red onion, seasoning well and cook to soften for around 10 minutes. Whilst its cooking chop the cucumber and the onion for the tabbouleh.

Step 5

Then add the garlic, courgette, mushrooms and chicken back to the pan along with the marinade. Cook off for a further 10 minutes. Meanwhile chop the tomatoes and herbs for the tabbouleh.

Step 6

Throw the grains, tomato paste, any remaining marinade, sundried tomatoes and olives to the pan, stirring really well to mix and seasoning again. Allow to simmer while you finish the tabbouleh.

Step 7

Make up the dressing for the tabbouleh. Dress, season and cover – pop in the fridge. Give the chicken dish a good stir, check chicken is cooked through and serve up with a little feta on top if desired.