(Day 6) [Dinner] Bulger Wheat Risotto


Serves 2

FAT: 12g
CARBS: 35g

1 onion, finely chopped
1 tbsp olive oil
1 large garlic clove, diced or squeezed
60g bulgar wheat
1/2 1 red chilli, diced or 1/2 chilli flakes (to taste)
1 bay leaf
1 red pepper, de-seeded and sliced
300ml chicken or vegetable stock
140g cooked leftover chicken, chopped (about 1 medium chicken breast)
2 heaped tbsp artichokes (from a jar or a tin), quartered
Large handful of coriander or parsley, roughly chopped

Sweat the onions and garlic in the olive oil in a saucepan.  Add the bulger wheat (or quinoa), chilli, bay leaf and red pepper and cover with around 2cm stock.  Put the lid on and let it simmer for 20-25 minutes or until most of the fluid has been absorbed and the bulger wheat is al dente.  Check every now and again and add extra stock if it is looking dry.

Then stir in the chicken into the pan, along with the artichokes, for the last 5-10 minutes of cooking.  Season and stir in half the coriander, reserving the rest to garnish.

Tip: this also works really well if you swap the chicken for 60g fried sliced halloumi.

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