Fine Cooking Magazine - November/December 2020

Servings:4

This speedy dish is half whole-grain salad, half Greek salad featuring baby spinach, dill, and feta. Substitute lamb or fish for the chicken, or top with a fried egg for a vegetarian main dish.

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1/4 cup olive oil
1/4杯新鲜的柠檬汁和柠檬楔子，用于食用
3 small cloves garlic, chopped
1 lb. boneless, skinless chicken breast tenders
1/2 cup finely chopped red onion
1/2杯切碎的茴香（约1/2小灯泡）
1杯破裂的释放
1-1/2杯低盐鸡或蔬菜汤
3杯婴儿菠菜叶（约4盎司）。
1/4 cup chopped fresh dill leaves; more sprigs for garnish
不粘烹饪喷雾
Kosher salt and freshly ground black pepper
1/4杯皱纹的羊乳酪（约1盎司）。

Calories (kcal) : 440
脂肪卡路里（KCAL）：180
Fat (g): 20
饱和脂肪（G）：4
Polyunsaturated Fat (g): 2
单不饱和脂肪（G）：11
胆固醇（MG）：70
钠（MG）：550
Carbohydrates (g): 35
Fiber (g): 5
Sugar (g): 2
Protein (g): 33

准备

In a zip-top bag, combine 2 Tbs. of the oil, 2-1/2 Tbs. of the lemon juice, and 2 tsp. of the garlic. Add the chicken, toss to coat, and set aside.
加热剩余的2汤匙。用中火在中等煎锅中加油。加入洋葱和茴香，煮熟，经常搅拌，直到几乎嫩3分钟。加入自由ke和剩下的大蒜，煮熟，不断搅拌，直到大蒜变香30秒。
Slowly add the broth. Cover and cook over low heat until all the broth is absorbed, about 20 minutes. Turn off the heat, fold in the spinach and chopped dill, cover, and let stand for 5 minutes.
Meanwhile, lightly spray a grill pan with the cooking spray, and then heat over medium-high heat. Remove the chicken tenders from the marinade, and season with salt and pepper; discard the marinade. Cook the chicken in the grill pan until cooked through, about 3 minutes per side. Transfer to a cutting board, and slice thickly against the grain.
Stir the feta and the remaining 1-1/2 Tbs. lemon juice into the freekeh mixture. Season with 1/4 tsp. pepper and an additional 1/4 tsp. salt, if you like. Divide among 4 bowls. Arrange the chicken on top of the freekeh and garnish with the reserved dill sprigs. Serve with the lemon wedges.

(6 ratings) Read Reviews

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Reviews (7 reviews)

Sherryinnw|02/05/2020

This was so good! I was slightly dubious about the amount of lemon but it was perfect. I too used farro and loved the chewiness of the grain. quick, easy, will definitely make it again.
CathySBruce|02/01/2020

This was delicious! I couldn't find freekeh either, and had to substitute farro. I bet they'll have it at my local organic market. We'll make this again!
jrkent|01/23/2020

This was delicious and moderately healthy. I’ll definitely keep this recipe on rotation for an easy dinner or hearty lunch.
Lasales|12/29/2019

This dish was easy to make and delicious. I could not find freekeh at the store so substituted farro for it and added another cup of broth. Otherwise, I followed the recipe exactly and used chicken. My entire family enjoyed it.