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egyptian

Egyptian Freekeh with Chicken and Caramelized Onions

This simmered dish pairs freekeh, dry with chicken thigh, boneless and skinless, onion, thinly sliced and chicken stock, low sodium. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Medium
Balanced High satiety Heart friendly
300 kcal 2000 kcal
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Estimated macros per portion

44 g Protein
75 g Carbohydrates
19 g Fat
17 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 78g freekeh (cracked green wheat), dry 276 kcal
  • 146g chicken thigh, boneless and skinless 177 kcal
  • 110g onion, thinly sliced 44 kcal
  • 7g garlic, minced 10 kcal
  • 11g olive oil 97 kcal
  • 16g tomato paste 13 kcal
  • 293g chicken stock, low sodium 18 kcal
  • 14g lemon juice 4 kcal
  • 2g ground cumin 8 kcal
  • 2g salt 0 kcal
  • 1g black pepper 2 kcal

Cooking instructions

  1. freekeh (cracked green wheat)
    Rinse the freekeh under cool water until the water runs mostly clear; drain well.
  2. chicken thigholive oilground cuminsaltblack pepper
    Heat the olive oil in a small pot over medium-high heat. Season the chicken thigh with salt, pepper, and ground cumin, then sear 3-4 minutes per side until lightly browned.
  3. oniongarlic
    Add the sliced onion and cook 5-7 minutes, stirring, until softened and deeply golden. Stir in the minced garlic for 30 seconds.
  4. freekeh (cracked green wheat)tomato paste
    Stir in the freekeh and tomato paste; cook 1 minute to toast the grains and bloom the paste.
  5. freekeh (cracked green wheat)chicken stock
    Pour in the chicken stock, bring to a boil, then reduce to low. Cover and simmer 20-25 minutes until the freekeh is tender and the liquid is absorbed.
  6. lemon juice
    Turn off heat, squeeze in lemon juice, fluff with a fork, and rest covered for 5 minutes before serving.

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