Chicken and Pine Nut Bulgur Wheat Pilaf

This easy and healthy chicken and pine nut bulgur recipe offers both comfort and flavour. With the protein-packed chicken and the substitution of high-fiber, low-GI bulgur wheat for rice, this pilaf becomes a nutritional powerhouse. To elevate the dish, I love serving it with creamy labneh or silky Greek yogurt, topped with fresh coriander leaves.

Originating from the Mediterranean and Middle East, bulgur, also known as cracked wheat, has a long history and is a staple in traditional cuisines. It has been used for centuries in bulgur wheat pilafs and the well-loved tabouleh salad. For this recipe, we opt for larger grained bulgur to enhance the texture and taste.

The preparation of this chicken and pine nut bulgur dish is incredibly simple, making it perfect for an easy weeknight supper.

Chicken and Pine Nut Bulgur Wheat Pilaf

Serves 2

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Bulgur with Chicken & Pine Nuts

Yield: 2

Author: Dee Kirk

This comforting pilaf is packed with protein uses low GI bulgur wheat instead of rice. I like to serve it with silky greek yoghurt and pine nuts for extra protein. A lady from Syria showed me this method of gently frying off the bulgur so it retains its nutty bite.

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Ingredients

• 150g bulgur wheat (larger grains)
• 300ml chicken stock
• 3 tablespoons pine nuts, toasted
• 1 cooked chicken breast, shredded
• Knob of butter
• 6 tablespoons greek yoghurt
• 1 tablespoon olive oil
• Coriander leaves to garnish

Instructions

1. Cook the bulgur in a covered pot on a medium heat with the chicken stock and some salt for 10-15 minutes or until cooked. You will need to watch that it doesn’t dry out. It should retain bite but also some spring to it.
2. Combine the yoghurt with some salt and the olive oil in a bowl.
3. Gently fry the pine nuts in the butter and then add in the bulgur, tossing frequently to coat and remove excess liquid. Add the shredded chicken and toss further; cook for 4-5 minutes or enough to heat the shredded chicken but be careful not to dry it out
4. Season to taste and serve topped with a dollop of the yoghurt and some coriander.

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