Moroccan chicken with lentil recipe - KPTV - FOX 12

Moroccan chicken with lentil recipe

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 Vivien's Moroccan Chicken with Lentil, Pearl Barley Pilaf,
 and Asparagus Arugula Salad          
(Serves 4) 


Lentil Pearl Barley Pilaf
~

 

3 cups low sodium chicken broth ~ divided
½ cup pearl barley
½ cup French lentils ~ rinsed & drained
12 dried apricots ~ julienned
1/3 cup toasted sliced natural almonds
2 scallions ~ cut on the bias
¼ cup coarsely chopped cilantro
3 T chopped mint
1 tsp lemon zest
Juice of 1 small lemon
2 T light EVO
Pinch of kosher salt &
freshly ground black
 pepper to taste

 


Cook lentils and barley separately.  Bring chicken broth to boil add barley; lower heat, cover and simmer for 30 to 40 minutes until tender.  Bring second batch of chicken broth to boil, add lentils; lower heat, cover and simmer for 20 minutes until tender ~ do not overcook.  Rinse and drain the lentils.  Combine both grains in medium bowl and add remaining ingredients.  Serve warm or at room temperature.

 

 

 

Moroccan Dry Rub ~ makes ¼ cup

 

1 cinnamon stick ~ broken onto small pieces
8 whole cloves
1 ½ tsp coriander seeds
1 ½ tsp cumin seeds
1 ½ tsp fennel seeds
½ tsp. black peppercorns
1T Hungarian Paprika
1 ½ tsp kosher salt

 

Toast all ingredients but the salt, in a small sauté pan until fragrant.  Take off heat and cool, add the salt.  Grind spices in a small blender just for herbs/spices.

Moroccan Chicken ~ 4-4 ounce chicken breasts (without skin)

Preheat oven to 400˚.  Rinse and pat dry chicken breast.  Rub both sides of the chicken with the Moroccan Rub.  Spray an oven proof sauté pan with PAM and add 2 T EVO; place on medium-high heat; sauté for 2 to 3 minutes on one side; flip over and sauté for 30 seconds.  Place in preheated oven and bake for 10 minutes.  Take out and rest meat for 5 minutes.  Slice on the bias and place along-side of pilaf on plate.

Asparagus Arugula Salad

1 small bunch pencil asparagus (snap off hard ends)    1~ 12oz bag fresh arugula
Dressing ~ Juice and zest of one orange, one lemon and one lime.  Add 1 T. Dijon mustard; whisk and add ¼ cup grape-seed oil ~ whisk well. 

Lightly spray grill pan with PAM.  Grill asparagus until al'dente.  Remove from pan, cut on bias.  Season with touch of kosher salt; freshly ground pepper.  Place on a small handful of arugula on plate; arrange asparagus over the arugula and drizzle with dressing.

Nutrition Information (4 Servings):
Includes the total meal: Lentil Pearl Barley Pilaf, Moroccan Chicken, and Asparagus and Arugula
Per Serving:
Calories: 714, Protein: 52 grams, Carbohydrates: 57 grams, Fiber 16.5 grams, Sugar: 3.5grams, Fat 31 grams, Sat Fat: 4.5 grams, Mono Fat: 12 grams,  Poly Fat: 12 grams, Cholesterol: 99 mg, Sodium: 800 mg (33%), Vitamin A: 3600 IU (72%), Vitamin C: 27 mg (45%), Calcium:  280mg (25%), Iron 8mg (45%)


Tandoori Spiced Chicken on a bed of Hot Lentil Salad with
Apricot Chutney and Fire Roasted Asparagus
     (Serves 4) 

 

 

Tandoori Chicken

 

4 – 4 ounce chicken breast
2 tablespoons Greek yogurt
2 teaspoon tandoori spice mix

Marinade chicken in yogurt and spices.  Bake until 165 degrees.  Slice on bias, service over lentils top with chutney

Lentil Salad

 

1 cup dry red lentils
2 cups low sodium chicken broth
Curry powder to taste
2 garlic cloves minced
½ cup fine chopped onion
¼ cup fine chopped celery
¼ cup asparagus
Olive oil and pepper to taste

 

Cook lentils in boiling stock and curry powder for 15 minutes or until tender.  Sauté onions, carrots, and celery in olive oil when almost done add asparagus. Mix in with lentils and adjust seasoning

 

 

Chutney

 

1 cup apricots, dried and chopped
4 tablespoons fresh  grated ginger
6 cloves garlic sliced
2 Tablespoons molasses
2 Tablespoons Red Wine Vinegar
1 Tablespoon Honey
 Tablespoons chopped fresh cilantro
Olive oil to taste

 

Cook everything except fresh cilantro to blend flavors.  Add cilantro at the end. 


Nutrition Information (4 Servings):
Includes the total meal: Chicken, Lentil Salad, and Chutney

Per Serving: Calories: 550, Protein: 50 grams, Carbohydrates: 66 grams, Fiber 10 grams, Sugar: 11 grams, Fat 8.7 grams, Sat Fat: 2 grams, Mono Fat: 4 grams,  Poly Fat: 1 grams, Cholesterol: 98 mg, Sodium: 182mg (8%), Vitamin A: 424 IU (8%), Vitamin C: 12 mg (21%), Calcium:  141mg (14%), Iron 6mg (35%)

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