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Recipes · From our archive

Morocco Medallions

CGCindy Gay
· 2 min read

Photo: Any Lane

Written in 2016, 10 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

Slices of kasha-filled chicken breasts make a stylish entrée that can be prepared in advance and baked just before dinner.

Moroccan Medallions

Developed by Cindy Gay

Ingredients

  • [2 grams]      ½ teaspoon cumin seeds
  • [1 gram]        ¼ teaspoon cardamom seeds
  • [<1 gram]      ¼ teaspoon coriander seeds
  • [7 grams]      2 teaspoons (10 milliliters) olive oil
  • [35 grams]    ¼ cup onion, diced
  • [30 grams]    ¼ cup carrots, peeled and diced
  • [2 grams]      1 teaspoon garlic, crushed
  • [20 grams]    ¼ cup white mushroom caps, diced
  • [2 grams]      ½ teaspoon fresh ginger, grated
  • [2 grams]      ½ teaspoon fresh turmeric, grated
  • [45 grams]    ¼ cup kasha*
  • [190 grams]  ¾ cup (180 milliliters) water
  • [2 grams]      ½ teaspoon lemon zest
  • [1 gram]        2 teaspoon fresh parsley, chopped
  • [265 grams]  2 boneless, skinless chicken breasts
  • [1 gram]        ½ teaspoon black pepper

Directions

  1. Place cumin, cardamom and coriander seeds on baking sheet and toast at 450°F (233°C) for 5 minutes. Remove from oven and allow to cool for about 10 minutes. Grind spices to a fine texture in a grinder devoted only to spices.
  2. Pour oil into a nonstick skillet, add onion and carrots and sauté over medium heat for 3 minutes. Add ground spices, garlic, mushrooms, ginger and turmeric and sauté for 2 more minutes. Add kasha and water to skillet and bring to a boil. Lower heat and simmer uncovered for 8 to 10 minutes or until water is absorbed. Remove from heat and stir in lemon zest and parsley.
  3. Preheat oven to 375°F (190°C). Lay a piece of plastic wrap on a clean counter. Place one chicken breast on plastic and top with second piece of plastic. Cover with clean towel and pound chicken with smooth side of a mallet. Repeat for second chicken breast.
  4. Cover each chicken breast with ½ cup kasha mixture, leaving a ½-inch rim around the edges. Roll chicken breast from the long end. Place stuffed chicken breasts seam-side-down on a baking sheet lined with parchment paper. Sprinkle with black pepper. Bake for 30 minutes or until interior reaches 165°F (74°C). Slice chicken breasts with an electric, carving or serrated knife. Serves 2.

Cooking Note:

  • *To make your own kasha, roast buckwheat groats at 450°F (233°C) for 15 minutes, stirring every 5 minutes.

Nutrition Information:

Serving size: 1 stuffed chicken breast (175 grams)

CALORIES 228; TOTAL FAT 8g; SAT. FAT 2g; CHOL. 73mg; SODIUM 84mg; CARB. 10g; FIBER 2g; SUGARS 2g; PROTEIN 28g; POTASSIUM 401mg; PHOSPHORUS 243mg

Cindy Gay

Cindy Gay, RD, LD, serves as historian for the West Virginia Healthy Nutrition Academy, teaches in the lifelong learning program and conducts farmers market demonstrations. She blogs at Cindy’s Health Meals and is enjoying planning meals for two instead of meals for 1,000. Connect with her on Twitter and Pinterest.