Page 97 - Ricette IFSO DIGITAL.indd

International
Healthy Recipes

Preparation time: 20 minutes. Cooking: 2 h 15 minutes.

Cooking instructions

Preheat the oven on 200 Celsius (390 Fahrenheit).
Wash freekeh and remove any burnt grains or stones.

Put the chicken in a pressure pot and cover with water, add 1 quartered onion, cinnamon
sticks, bay leaves, cardamom and 1 teaspoon of salt. Cover and bring to boil. Simmer for
20 minutes.
Remove the chicken from the pot and set aside until cool enough and easy to handle.
Using an oven tray, put the chicken thighs, use butter spray, and set in the oven for 10
minutes or till grilled.
Bring the chicken stock back to a slow simmer. In a large saucepan, heat the olive oil and
add 1 chopped onion. Fry until beginning to soften. Stir in the freekeh, add 1 heaped
teaspoon of salt and stir through for 2 minutes. Add 1 liter of hot chicken stock and bring
to the boil. Lower the heat, cover and simmer for 40 minutes or till done.
Spoon the freekeh onto a large serving plate. Place the chicken on top and serve with a
bowl of plain yogurt.

Nutritional facts

1 serving = 1 cup
Calories per serving: 270
● Total protein: 142 grams per serving 23
● Carbohydrate: 100 grams per serving 16
of which sugar: 2 grams
● Fat: 76 grams per serving 13

Usually allowed after 5 months post-operation, better be divided into 2 meals, due to
small new gastric pouch capacity, especially in the first year after surgery.

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