Baked Chicken and Stampkoring (Pearled Whole Wheat)

May 17, 2023May 17, 20230 23
Baked Chicken and Stampkoring (Pearled Whole Wheat) for a wholesome meal
in Main

Prep

20 min

Cook

1 hr 30 min

Ready In

1 hr 50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

500 ml wheat berries ( stampkoring uncooked )
45 ml maize meal
5 ml paprika
5 ml mustard powder
salt and pepper
12 chicken breasts
2 onions ( sliced )
2 tomatoes ( diced )
150 g fresh mushrooms ( sliced )
500 ml boiled water
2 chicken stock cubes
30 ml Worcestershire sauce

Nutrision Information

Servings Per Recipe
12
Calories
336
Sugar
3g
Fat
7g
Baked Chicken and Stampkoring (Pearled Whole Wheat) is a traditional South African dish that is perfect for a wholesome meal for the whole family. Stampkoring is a type of wheat berry that has been pearled, meaning the outer bran layers have been removed. It has a nutty flavor and a chewy texture, which adds a delightful crunch to the dish. This recipe calls for uncooked stampkoring, which will absorb all the delicious flavors and spices of the dish while cooking in the oven. The dish can be served with a side salad or steamed vegetables, making it a complete and balanced meal.

Instructions

1.Preheat the oven to 180°C.
2.In a bowl, mix together the uncooked stampkoring, maize meal, paprika, mustard powder, salt and pepper.
3.Arrange the chicken breasts in a baking dish and sprinkle the spice mixture evenly over them.
4.Scatter the sliced onions, diced tomatoes and fresh mushrooms over the chicken breasts in the baking dish.
5.Dissolve 2 chicken stock cubes in 500ml of hot boiled water, then add Worcestershire sauce. Pour this mixture over the chicken and vegetables.
6.Cover the dish with foil, and bake it in the preheated oven for 1 hour.
7.Remove the foil, then put the dish back in the oven and bake for another 30 minutes or until the chicken is cooked through and the liquid has been absorbed.
8.Serve hot with a side salad or steamed vegetables.

PROS

This recipe is a nutritious and delicious way to enjoy chicken and whole grains.

The dish is easy to prepare and can feed a large group of people.

The stampkoring (pearled wheat) is a good source of fiber, vitamins and minerals, and has been linked to reducing the risk of heart disease and type 2 diabetes.

CONS

The cooking time for this dish is relatively long, so it’s not ideal for a quick meal.

Some people may find that they need to acquire a taste for the wheat berries.

HEALTH & BENEFITS

This dish is high in protein and fiber, which can help with muscle growth, weight management and digestive health.
The stampkoring (pearled wheat) in this recipe is a good source of iron, magnesium and zinc, which are important for maintaining a healthy immune system and preventing anemia.
The chicken breasts in this recipe are lean and low in fat, making them a great protein source for people following a low-fat diet.

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