A light and healthy chicken main course, all the work is in the oven. An effortless and easy recipe. It is also possible to prepare a fit and satisfying meal by using less refined brown bulgur and adjusting the amount of fat. Bon Appetit!
Peel and finely chop the onion. Fry the onions you bought in the pressure cooker in olive oil until they turn pink. Add the whole chicken that you cut or cut into pieces at your butcher's and sauté together for five minutes.
Add bay leaf, salt and pepper and 4.5 glasses of hot water, close the pressure cooker and cook for 15 minutes.
Meanwhile, peel and dice the tomatoes. Remove the seeds from the peppers and cut them in the same size as the tomatoes.
Grease a glass baking dish, take the bulgur into this bowl and spread it evenly with the back of the spoon. Turn on the pressure cooker, take out the chicken pieces in a separate place after it gets warm. Remove and discard the bay leaf and onion pieces in the boiling water.
Separate the cooked chicken from the bones, be careful to keep it in large pieces. Place the chopped tomatoes, peppers and chicken pieces on the bulgur evenly.
Thin the tomato paste, which you will take in a bowl for the sauce, by whisking it with a ladle of chicken stock. Add the spices and oil. Pour the prepared sauce evenly over the rice.
Preheat the oven to 180 degrees. With the help of a ladle, the remaining chicken broth is poured over the rice and chicken, and put in the oven. Bake for about 15 minutes, when the chickens are browned, take them out and cover them with foil. Rest for ten minutes.
Serve the rested topping hot. Enjoy your meal!
Note: You can serve this beautiful closing dish with a tzatziki with lots of dill, mint and ice.
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Whole Chicken:
Whole chicken is a rich source of high-quality protein, essential B vitamins (Niacin, B6, B12), and vital minerals like selenium, phosphorus, and zinc. These nutrients are crucial for muscle growth, energy production, immune support, and nervous system health. When cooked with its bones, it also provides beneficial collagen. It pairs exceptionally well with vegetables, herbs, spices, rice, and bulgur.
Bulgur For Rice:
Bulgur for Pilaf, with its low glycemic index complex carbohydrates and high fiber, balances blood sugar for prolonged satiety. It supports the digestive system and contains B vitamins essential for energy metabolism. It can aid in cholesterol management. It pairs wonderfully with chickpeas, lentils, tomatoes, and red meat, creating wholesome and nutritious meals.
Tomato:
Tomato is a fruit rich in lycopene, a powerful antioxidant that supports heart health and helps protect skin cells against UV damage. With Vitamin C, it boosts immunity, while potassium contributes to blood pressure regulation. Lycopene absorption is enhanced, especially when consumed with olive oil. It is an indispensable ingredient for basil, garlic, mozzarella, and various salad and pasta dishes.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Bay Leaf:
Bay Leaf is a potent spice that can aid digestion, helping to reduce gas and bloating. Rich in antioxidants and anti-inflammatory compounds, it contributes to overall well-being. It's widely used in soups, stews, meat dishes, and legumes to add aromatic depth. It pairs exceptionally well with tomatoes, garlic, and thyme. While enhancing the dish's flavor, it leaves subtle bitter and woody notes.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Curry:
Curry is a unique blend of spices such as turmeric, cumin, and coriander. Thanks to curcumin, the active compound in turmeric, it boasts powerful anti-inflammatory and antioxidant properties. It also supports digestive health. It pairs exceptionally well with chicken, vegetables, chickpeas, and coconut milk.
Ginger:
Ginger is a versatile root plant known for its pungent aroma and warming effect. It effectively aids digestion, alleviating nausea and indigestion. Thanks to its strong anti-inflammatory properties, it helps with joint pain and muscle fatigue, while boosting the immune system to increase resistance against colds. It also has a circulation-enhancing effect. It pairs perfectly with ingredients like lemon, honey, turmeric, and cinnamon.
Dry Basil:
Dried basil aids digestion and alleviates gas issues. Its essential oils have a stress-reducing effect. Thanks to its antioxidant properties, it helps prevent cell damage. It pairs perfectly with tomatoes, olive oil, and garlic. It can be used as a flavor enhancer in soups, pasta dishes, and salads.
Tomato Paste:
Tomato Paste is a concentrated source of lycopene, a potent antioxidant whose bioavailability increases when heated. This property supports heart health and may help reduce the risk of certain cancers, particularly prostate cancer. It also contains Vitamin K and potassium. Its absorption is enhanced when consumed with olive oil. It pairs perfectly with onions, garlic, red meat, and legumes, adding depth and umami to dishes.
Green Pointed Pepper:
Green Pointed Pepper: A powerhouse of Vitamin C, it boosts immunity and acts as a potent antioxidant. Its capsaicin content helps accelerate metabolism. The fibrous structure aids the digestive system. Rich in Vitamins K and A, and folate. It pairs exceptionally well with olive oil, tomatoes, onions, and garlic. Offers a unique flavor layer in meat dishes, salads, and meze recipes.
Thyme:
Thyme, with components like thymol and carvacrol, possesses strong antiseptic and anti-inflammatory properties. It provides a soothing effect, particularly for respiratory ailments such as coughs and sore throats. It aids the digestive system by helping reduce gas and bloating. It is also a rich source of antioxidants, strengthening the immune system. An indispensable ingredient in Mediterranean cuisine, thyme pairs perfectly with red meat, chicken, fish, and vegetables. Its flavor is further enhanced with olive oil and lemon.
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For: 4 People
Prep: 10 Min
45 Min
