- 2 cardamom pods
- 2 tsp fennel seeds
- 2 tsp cumin seeds
- 2 chicken breasts, skinless and boneless
- 1 onion
- 1 courgette
- 2 garlic cloves
- A thumb of turmeric
- 150g bulgar wheat
- 1 lemon
- A handful of dill
- 150g Greek style yogurt
- 50g sweet salad mix
- 1½ tbsp + 2 tsp olive oil
- Sea salt
- Freshly ground pepper
- 300ml boiling water
- 1.
Tip 2 cardamom pods into a mortar and pestle (or use a small bowl and a jam jar) and crush to open them up. Shake out the seeds and discard the papery husks. Measure out 2 tsp each of the fennel and cumin seeds. Tip into a pan. Toast over a medium heat for 1-2 mins till they start to pop. Add to the cardamom pods and grind to a fine powder.
- 2.
Tip half the ground spices into a large dish or bowl. Add 1 tbsp olive oil and some salt and pepper. Slice the chicken breasts in half horizontally, so you have 2 wide, flat steaks. Add them to the spiced oil and turn to coat. Set aside to marinate for 10-15 mins. Keep the remaining spices for later.
- 3.
While the chicken marinates, peel and dice the onion. Trim and dice the courgette. Warm ½ tbsp olive oil in the pan you toasted the spices in. Add the onion. Season with a pinch of salt and pepper. Cook and stir over a low heat for 5 mins till soft and a little golden
- 4.
While the onion cooks, peel and grate the garlic and turmeric. Stir the courgette into the onion. Cook and stir for 5 mins to just soften the courgette. Stir in the garlic, turmeric and the remaining ground spices.
- 5.
Stir in the bulgar wheat. Pour in 300ml boiling water. Turn up the heat and bring the pilaf to the boil. Pop on a lid. Lower the heat and gently simmer for 15-20 mins till the water is absorbed and the bulgar wheat is tender.
- 6.
Warm a griddle or frying pan over a medium heat. Add the chicken. Fry for 5-6 mins on each side till the chicken is golden and cooked through. Rest on a plate, wrapped in foil, for 5 mins. You may need to do this in batches, depending on the size of your pan. If you do, pop the cooked chicken onto the plate, cover with foil and keep warm in the bottom of your oven, set to its lowest temperature, while you cook the remaining chicken
- 7.
Finely grate the zest from the lemon. Juice it. Finely chop the leaves from the dill. Toss the salad leaves with 2 tsp olive oil and a pinch of salt and pepper.
- 8.
Stir the lemon zest and juice, and most of the dill into the bulgar wheat pilaf. Taste and adjust the seasoning. Serve the chicken with the pilaf and salad, spoonfuls of the Greek style yogurt and scattered with the last of the dill.