Healthy poached chicken w/ bulgur wheat

Name: How to cook Healthy poached chicken w/ bulgur wheat - cookcic.com
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Us

Introduce

Chef :

Malou Herkes

Healthy poached chicken w/ bulgur wheat

Poaching chicken is a great way to create a delicious bonus ingredient: chicken broth! The results are a wonderfully tender meat and a flavourful broth that you can then use to cook your grains: in this case, bulgur wheat, but rice, couscous or quinoa would all work well. Freeze any leftover broth for making soup.

Ingredient

Food ration :

2 servings

chicken thighs or 4 drumsticks (or a mix), skin on or off

1/2

onion, peeled and quartered

garlic cloves, peeled and bashed

2 inch

piece of ginger, peeled and cut into small pieces

large handful ice cubes

1 cup

bulgur wheat, rinse with cold water

Cooking instructions

* Step 1

Place the chicken in a saucepan (I used a medium-sized saucepan) and cover with water so the chicken is submerged by an inch or so.

* Step 2

Place over a high heat and bring to a fast boil for 5 minutes.

* Step 3

Use a metal spoon to remove the scum that rises to the surface

* Step 4

Once you’ve removed all the scum, add your aromatics: ginger, onion and garlic, and season with salt.

* Step 5

Cover the pan with a lid and reduce the heat to a gentle simmer for about 15 minutes – this will differ depending on the size of the chicken.

* Step 6

Meanwhile, fill a bowl with a big handful of ice cubes and top up with cold water. Set aside.

* Step 7

To check the chicken is cooked, use tongs to remove the chicken from the pan to a board or plate.

* Step 8

Once cooked, use tongs to remove each chicken piece into the ice water for 10 minutes.

* Step 9

You’ll now have a flavourful chicken broth. Sieve the liquid into a jug.

* Step 10

To cook your grains, return the pan to the heat and add a splash of oil. Add the softened onions if you like (discard the ginger and garlic) to the pan and allow to fry for a few mins in the oil.

* Step 11

Add the bulgur wheat and stir well so it's coated in the oil.

* Step 12

Measure out 2 cups of the chicken broth and tip it into the pan, season well with salt. Turn up the heat and wait till you see bubbles on surface (lid off).