0 from 3 votes
Boko Boko Harees
A lightly spiced chicken dish with bulgur wheat, originally from Burundi.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 2 people
Calories: 704 kcal
Course:
Main Course
Cuisine:
African
Ingredients
- 2 cups bulgur wheat fine or medium grade
- 15 g unsalted butter
- 1 onion
- 250 g chicken breast
- 2 tsp ground turmeric
Instructions
- Soak the bulgur wheat with enough water to cover and set aside.
- Fry the butter in the pan and saute the diced onion. Set aside. Fry the chicken breast until cooked through.
- Return the onions to the pan along with the turmeric, salt and pepper. Cook for a few minutes.
- Drain and add the bulgur wheat. Pour in enough water to cover the bulgur. Bring to a boil and then turn down to a simmer. Cook for 15 minutes until the bulgur is tender.
Cup of Yum
Nutrition Information
Calories
704kcal
(35%)
Carbohydrates
113g
(38%)
Protein
45g
(90%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
96mg
(32%)
Sodium
173mg
(7%)
Potassium
1169mg
(33%)
Fiber
27g
(108%)
Sugar
3g
(6%)
Vitamin A
239IU
(5%)
Vitamin C
6mg
(7%)
Calcium
73mg
(7%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 704
% Daily Value*
| Calories | 704kcal | 35% |
| Carbohydrates | 113g | 38% |
| Protein | 45g | 90% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 96mg | 32% |
| Sodium | 173mg | 7% |
| Potassium | 1169mg | 25% |
| Fiber | 27g | 108% |
| Sugar | 3g | 6% |
| Vitamin A | 239IU | 5% |
| Vitamin C | 6mg | 7% |
| Calcium | 73mg | 7% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.