bulgar wheat

Transform chicken thighs with fragrant cardamom, cinnamon, cloves and cumin, then serve on top of raisin-studded bulgur wheat for a colourful dinner. This recipe comes from Imad’s Syrian kitchen in London.

Syrian chicken with bulgur wheat (burghul bl jaj)

chicken

white wine vinegar 1 tbsp

salt 1 tbsp

olive oil 2 tbsp

cumin seeds 1 tbsp

cardamom pods 3

cinnamon stick 1

black peppercorns crushed to make ½ tsp

cloves

onion 1, roughly chopped

tomatoes 200 grams

spice 1 tsp

raisins 2 tbsp

bulgur wheat 200 grams

parsley

pomegranate seeds (optional)

(optional)

butternut squash boiled, to serve (optional)

Spicy chicken casserole with a healthy superfood side dish of protein-rich quinoa

Mexican chicken stew with quinoa & beans

olive oil

onion, sliced

red peppers, deseeded and chopped into largish chunks

tbsp chipotle paste

tomatoes

chicken breasts

quinoa

chicken stock cubes

lime

tbsp sugar

natural yogurt, to serve

Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.

Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.

Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Get a dose of iron and protein from this healthy, squash casserole that's full of texture and flavour

Quinoa stew with squash, prunes & pomegranate

butternut squash

onion

garlic

tbsp finely chopped ginger

tsp ras-el-hanout or Middle Eastern spice mix

prunes

lemon

vegetable stock

pomegranate

mint leaves

Heat oven to 200C/180C fan/gas 6. Put the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast for 30-35 mins or until soft.

Meanwhile, heat the remaining oil in a big saucepan. Add the onion, garlic and ginger, season and cook for 10 mins. Add the spice and quinoa, and cook for another couple of mins. Add the prunes, lemon juice and stock, bring to the boil, then cover and simmer for 25 mins.

When everything is tender, stir the squash through the stew. Spoon into bowls and scatter with pomegranate seeds and mint to serve.

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