Updated: May 27
A lovely supper dish packed with protein and vitamins, minerals and antioxidants with the addition of bulgar wheat which has a lovely nutty taste.
4 large free range organic chicken thighs
2 onions, finely sliced
2 tbsp grainy mustard
2 tbsp extra virgin olive oil
1 tbsp honey
Zest and juice of 2 lemons
4 garlic cloves, crushed
2 tbsp chopped thyme
60 g bulgar wheat
1 tsp vegetable bouillon stock
4 spring onions, sliced
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
2 tbsp chopped parsley
¼ fennel bulb
75 g rocket leaves
Sea salt and pepper
Preheat the oven to 200ºC/400ºF/gas 6.
In a small bowl, combine 1 tbsp of olive oil, lemon juice and zest, honey, mustard, garlic, thyme, and salt and pepper and mix well.
Place the sliced onions in a roasting tin and place the chicken on top, skin side down. Pour over the lemon marinade.
Cook in the oven and after 20 minutes turn the chicken over (so skin side upwards) for another 20-25 minutes until crispy and cooked through. To test if the chicken is cooked, place a sharp knife into the thickest part and make sure the the juices run clear. Total cooking time 45 minutes.
Dry fry the sunflower seeds and pumpkin seeds in a pan tossing as they cook to brown all over and set aside.
Bring 250 ml water with 1 tsp of vegetable stock to the boil. Rinse the bulgar wheat, add it to the pan and simmer for 15-20 minutes or until tender. Set aside.
Combine the bulgar wheat, spring onions, parsley, seeds, 1 tbsp of olive oil and seasoning.
To make the salad, thinly slice the fennel, wash and dry it with paper towel. Mix with the rocket leaves.
Remove the chicken from the oven.
To serve, arrange the chicken on a plate with the bulgar wheat and salad.
* Tip - spoon the bulgar wheat in a ramekin (or dariole mould) and turn upside down.