MEALS FOR UNDER

CHICKEN BULGUR TAGINE

The chicken stock plays a subtle role in this recipe, being gently absorbed into the bulgur wheat to give it a gentle, satisfying flavour.

We use bone-in chicken thighs in this recipe, not only for economic reasons, but also to intensify the chicken flavour. Serves 4, cooking time 30 mins.

You’ll Need:

2 tbsp coconut or vegetable oil 6 chicken thighs, skin off 1 onion, peeled and diced 2 tbsp tomato purée 2 preserved lemons, roughly chopped 6 green olives, roughly chopped 150g bulgur wheat 500ml chicken stock 1 small bunch parsley, leaves only 1 small bunch mint, leaves only 50g feta, crumbled, to serve

Method:

1. Heat half the oil in a large saucepan over a medium to high heat. When hot, brown the chicken thighs. (You may have to do this in two batches of three so you don’t overcrowd the pan). When done, put aside, on a plate. 2. Drain off excess fat or liquid in the pan and add the onion. Sweat over a medium heat for 4 mins, stirring regularly. It should soften and turn translucent. 3. Squeeze in the tomato purée and stir through the onion. Fry the tomato purée for about 30 seconds before adding the preserved lemons and green olives. Pour in the bulgur wheat, stirring to mix with the other ingredients. Nestle the chicken thighs back into the pan so they all form a single layer. 4. Pour the stock over, if it doesn’t cover the ingredients add a little more stock. Bring to the boil, clamp on a lid, reduce to a simmer and leave to cook gently. 5. After 20 mins, turn off the heat and leave the stew to sit for 5 mins. Remove lid, rough up the bulgur a little and then sprinkle liberally with parsley, mint and crumbled feta.

From the Healthy Student Cookbook published by Orion at £8.99, ebook £4.99.