This dish is delicious and easy to prepare, it has many health benefits. The chicken and bulgur to prevent diseases and are sources of proteins.
Here are Health Benefits of Bulgur
First, bulgur is known for most people in the Arab countries. It is used in Lebanese, Syrian and Jordanian cuisine such as tabboulah, kofta, and added also with salad and rice.
Nutrition Facts of Bulgur
A Cup cooked bulgur about including:
– Vitamin B-6 8%
– Fiber 8g
– Magnesium 14%
– iron 10%
– Protein 6g
– Niacin 9%
In addition to bulgur contains less fat, high amount in zinc and potassium.
Health Benefits Bulgur
1- Improves the function of the digestive system. Bulgur high levels of dietary fiber that help stimulate digestive process and prevent constipation, and bloating. Bulgur is considered higher in fiber than many other cereals.
2- Reduce the risk of high blood pressure and cardiovascular disease. Bulgur is containing potassium that promotes heart function. High blood pressure is defined as a serious medical condition that can cause a stroke and heart attack, so this mineral can protect against heart disease. Additionally Bulgur is rich in antioxidant, and rich in fiber are beneficial for heart disease because it helps lower inflammation, which can control high blood pressure and cholesterol levels.
3- Weight loss. Bulgur is a Perfect food for weight loss. Overweight can increases the chances of heart attack, gout, cancer, and diabetes. In addition to bulgur is low in calories and rich in protein and fiber means that provide nutrients and feel to fill one up without adding pounds.
4- Protects against diabetes. Bulgur is a rich source of magnesium and packed with calcium that lower the risk of type 2 diabetes.
5- Strengthen the immune system. Bulgur is contains minerals and dietary fiber that protect the body from many diseases.
Delicious Chicken Kofta with Bulgur Recipe
Yield: 4 persons
Preparation Time: 30 Minutes
Cooking Time: 20 Minutes
1/2kg minced chicken
2 cups bulgur, soaked
1 big onion chopped
1/4 cup oats
1 green pepper chopped
Bay leaf, thyme sprig, chicken stock
1- Place minced chicken, half the onion, oats, parsley, salt, pepper and some spices. Together in a bowl, mix well.
2- Shape into chicken balls refrigerate 1/2 hour.
3- Brown them in a pan on all sides, set aside.
4- In a pot, sauté onions in some butter.
5- Add bulgur after drain from water.
6- Mix well and sauté for a while.
7- Add chicken stock, salt, pepper, bay leaf and thyme.
8- Allow simmering on low heat for 10 minutes.
9- Add green peppers.
10- Burry chicken kofta in cooked bulgur and let cook for 5 minutes.
Nutrition Facts in Chicken Kofta with Bulgur
Serving size: 1 serving
Total Fat 12.5g
Vitamin B-6 20.9%