Mmorocco

Harissa chicken with bulgur and parsley salad recipe

Add bags of flavour to plain chicken breasts in a flash. This harissa chicken is served with a healthy, light side salad.

Ingredients

4 free-range chicken breasts

2 tbsp harissa paste

1 tbsp olive oil

A good squeeze of lime juice

200g bulgur wheat

1 carrot, coarsely grated

A large handful fresh flatleaf parsley, chopped, 75g juicy raisins

3 tbsp olive oil

A good squeeze of lemon juice

Method

1. Take the chicken breasts and use a rolling pin to flatten them between 2 pieces of cling film. Place in a dish and mix with harissa paste, olive oil and a good squeeze of lime juice. Season well and leave to marinate for 10 minutes.

2. Put the bulgur wheat in a saucepan and cover with boiling water, bring to the boil, then simmer for 5-8 minutes, until tender. Drain and mix with the carrot, parsley, raisins, 3 tbsp olive oil and a good squeeze of lemon juice. Season and set aside.

3. Heat a frying pan until hot and fry the chicken breasts, in batches, for 2-3 minutes each side or until cooked through. Slice into strips and serve with the bulgur and parsley salad.

Nutritional info

Per serving: 533kcals, 17.9g fat (2.8g saturated), 40.5g protein, 54g carbs, 14.6g sugar, 0.7g salt

Chef's tip

Try this recipe with free-range turkey breast steaks, as they will taste just as good but cost much less, and use couscous instead of bulgur wheat, if that’s all you have.

Moroccan chicken stew with lemon and olives recipe

Serves 4 | Ready in 45 minutes | Rating
This quick stew is full of North African flavours yet low in saturated fat.

Ingredients
2 tsp olive oil
1 small onion, finely chopped
4 garlic cloves, crushed
5cm piece fresh ginger, finely grated
1/2 tsp turmeric powder
4 skinless chicken breasts
1 small cinnamon stick
Pinch of saffron
600ml chicken stock, hot
Grated zest and juice of 1 small lemon
Handful each fresh mint and fresh flatleaf parsley, finely chopped
275g couscous
15g pine nuts, toasted
25g small black or green olives
Method
1. Heat the oil in a large pan. Add the onion and cook, stirring occasionally, for 5 minutes, until softened. Add most of the crushed garlic (reserving a teaspoon), ginger and turmeric and cook, stirring, for 1 minute. Add the chicken, cinnamon, saffron, stock and lemon juice. Season, bring to a simmer and cook, uncovered, for 20 minutes or until the chicken is tender.
2. Meanwhile, mix together the remaining garlic, lemon zest, mint and parsley to make a gremolata
(a classic fresh herb flavouring). Set aside.
3. Lift the cooked chicken onto a plate with a slotted spoon. Cover to keep hot. Increase the heat and boil the sauce for 10 minutes or until reduced by about half and well-flavoured.
4. Meanwhile, put the couscous in a large bowl and pour over 450ml boiling water, cover and stand for 5 minutes. Uncover and stir through the pine nuts.
5. Return the chicken to the pan along with the olives and gremolata, and stir. Serve with the couscous.
Nutritional info
Per serving 405kcals, 8.7g fat (1.3g saturated), 47.1g protein, 38.7g carbs, 1.5g sugar, 1.2g salt

Wine Recommendation
Wine note: A rich Californian rosé or a light, juicy red, such as a Chilean Pinot Noir, would be lovely with this.

Baked chermoula salmon with roasted red pepper, lemon and mint couscous recipe

Serves 4 | Ready in 40 minutes | Rating
A North-African-inspired fish dish with zesty couscous.

Ingredients
4 x 175g pieces skinned salmon fillet
For the chermoula
2 small garlic cloves, chopped
1 tsp ground cumin
1 tsp ground coriander
3/4 tsp paprika
1 tsp harissa paste or 1/2 tsp minced red chilli (sambal oelek) from a jar
Pinch of saffron strands
1 tbsp lemon juice
Small bunch of fresh coriander leaves, roughly chopped
Small bunch of fresh mint leaves, roughly chopped
2 tbsp olive oil
1/4 tsp salt
For the red pepper, lemon and mint couscous
2 red peppers
350ml fresh chicken stock
275g couscous
2 tbsp extra-virgin olive oil
15g butter
Finely grated zest of 1 small lemon, plus juice of 1/2 lemon
2 tbsp chopped fresh mint
Method
1. Preheat the oven to 220°C/ fan200°C/gas 7. For the couscous, place the red peppers on a baking tray and roast for 20-25 minutes. Seal in a food bag and leave to cool, then remove and discard the skin, stalks and seeds and chop the flesh into small pieces. Set aside. Increase the oven temperature to 230°C/fan210°C/gas 8.
2. Meanwhile, put all the chermoula ingredients into a mini food processor and blend to a smooth paste.
3. Line a baking tray with a sheet of baking paper. Season the skinned side of each salmon fillet with salt and pepper and then spread with some of the chermoula. Place chermoula-side down on the baking tray, season once more and spread with the remaining chermoula.
4. Cover the tray tightly with foil and bake the fish in the oven for 12 minutes. Meanwhile, bring the chicken stock to the boil in a medium pan. Stir in the couscous, cover and remove from the heat. Leave for 5 minutes, then uncover and fluff up with a fork. Add the oil and butter and stir over a low heat until heated through. Then stir in the roasted red peppers, lemon zest and juice, chopped mint and plenty of seasoning.
5. Remove the salmon from the oven and discard the foil. Spoon the couscous onto 4 warmed plates and place the salmon alongside. Spoon over the cooking juices from the baking tray and serve.