Apelsin Kyckling med Bulgur

Dadlar, russin, fikon – allt passar lika bra till bulgurn. Nötterna får gärna vara salta, till exempel cashew- eller jordnötter.
Portioner: 4 pers,
Tid: 20 min
4 kycklingfiléer (à 150 g)
3 dl bulgur
6 dl vatten
1 hönsbuljongtärning
1 liten purjolök
1 msk + 1 msk smör
½ dl hackad torkad frukt
½ dl grovhackade nötter
1 tsk rosmarin
1 tsk salt
1 krm nymald svartpeppar
smör till stekning
1 apelsin

1. Koka bulgur i vatten med buljongtärning enligt anvisning på förpackningen.
2. Ansa och strimla purjolöken. Fräs den i 1 msk smör i en gryta. Rör i frukt, nötter och den kokta bulgurn
3. Banka ut kycklingfiléerna med handen. Krydda med rosmarin, salt och peppar. Stek dem i smör tills de är genomstekta, 4–5 min på varje sida. Skölj apelsinen noga i ljummet vatten. Riv skalet och pressa ut saften. Häll apelsinsaften över kycklingen och tillsätt skalet.
4. Servera kycklingen med apelsinsky och bulgur.
Näring/portion: Ca 510 kcal, 12 g fett, 44 g protein, 53 g kolhydrater.

Black Rice Edamame Bean Sallad

From the mindfulness masters at internationally renowned Miraval Resort & Spa comes the beautiful new cookbook, Mindful Eating. It mixes helpful tips on mindfulness in physical and spiritual realms while preparing simple, beautiful dishes. From the authors:
If preparing simple, wholesome food is what you desire, this is a good recipe to master. To achieve the best results, we suggest precisely measuring the water when cooking the rice, and use a large pot instead of a medium one so that it cooks evenly and retains its crunch.

3½ c. water

¼ tsp. kosher salt

2 c. black rice

1 c. fresh or thawed frozen edamame beans

½ tsp. Olive Oil

1 c. thinly sliced shiitake mushrooms

Pinch freshly ground black pepper

½ c. thinly sliced green onions, tops only

½ cup roughly chopped fresh cilantro

¼ c. low-sodium soy sauce

2 Tbsp. rice wine vinegar

1 Tbsp. agave syrup or honey

1½ tsp. sesame oil

Place the water and salt in a large pot and bring to a boil. Add the rice, cover, and cook uncovered until the liquid is absorbed and the rice is just tender but still al dente, 20 minutes. Drain well in a fine mesh strainer and rinse under cold running water until the water runs clear and the rice is cooled, 1 to 2 minutes. Drain well.

Bring a small pot of lightly salted water to a boil. Add the beans and lightly blanch, 1 minute. Drain the beans well, reserving 2 Tbsp. of the cooking water, and rinse the beans under cold running water. Drain the beans well, transfer to a large bowl, and set aside.

Heat a medium skillet over medium-high heat. Add the oil, mushrooms, salt, and pepper; stir well to combine and cook for 30 seconds. Add the reserved cooking water and cook until the mushrooms start to wilt but retain their shape, 1 to 2 minutes. Place the mushrooms in the bowl with the beans and add the drained rice, green onions, and cilantro.

To make the dressing, whisk together the soy sauce, rice wine vinegar, agave syrup, and sesame oil in a small bowl.

Add the dressing to the rice mixture, and stir well to combine. Serve immediately.
Makes four 1/2-cup servings

Calories: 200; total fat: 3.5 g; carbohydrate: 40 g; dietary fiber: 4 g; protein: 7 g

Retriefed from: http://spiritualityhealth.com/recipes/black-rice-and-edamame-bean-salad

Chicken and Bok Choy Stir Fry

Stir­fries are the essence of a fast, after­work meal. The most time­consuming part is paring meat and vegetables into small bits. After that, they cook in minutes once they meet the very hot pan.
Unless you have a stove with a burner specifically made for a wok, don’t use one here. Instead, use a flat­bottomed skillet or sauté pan, the bigger the better. You want as much surface area as possible to get as hot as possible, so preheat the pan for at least 5 minutes before adding the oil. There should be a forbidding amount of smoke when the ingredients hit the pan (open the windows and turn on the fan before you start). That will give you the deepest sear.
Stir­fries are infinitely variable, and I vary this basic recipe a lot. Beef or pork can stand in for chicken, and other green vegetables (asparagus, broccoli, mustard greens, cabbage, spinach or thinly sliced green beans) substitute nicely for the bok choy. Make a version of this dish once or twice and you’ll have it down. It will be faster than takeout and far tastier.

Chicken and Bok Choy Stir Fry
Yield Serves 2 to 3 Time 30 minutes
2 tablespoons soy sauce
2 tablespoons rice wine vinegar 
1 1/2 tablespoons sesame oil 
2 teaspoons light brown sugar 
3/4 pound boneless chicken thighs, cut into 1/2­inch strips 
2 tablespoons finely chopped gingerroot
2 cloves garlic, finely chopped 
3 tablespoons peanut or vegetable oil 
1/2 pound bok choy (1 head), trimmed and thinly sliced 
2 leeks (1/2 pound), halved lengthwise and thinly sliced 
Pinch chili flakes 
Salt, as needed 
Cooked rice, for serving.

1. In a mediumbowl, whisk together soy sauce, vinegar, sesame oil, and sugar. Pour half the mixture over the chicken, along with half the ginger and half the garlic. Let stand 30 minutes.
2. Heat a large, 12­ inch skillet over high heat until extremely hot, about 5minutes. Add 1 tablespoon peanut oil and the chicken. Cook, stirring constantly, until meat is cooked through, about 3 minutes. Transfer to a plate.
3. Add the remaining peanutoil to the skillet. Add the bok choy and cook 1 minute. Stir in the leeks and chili flakes; cook, tossing frequently until bok choy and leeks are tender, about 1 minute. Stir in the marinade and a pinch of salt. Move vegetable mixture to the border of the pan. Add remaining ginger and garlic to center of pan and cook, mashing lightly, until fragrant, about 30 seconds. Return chicken to skillet and combine with ginger, garlic, and vegetables. 

Serve immediately, over rice.

Source: The New York Times