Boko Boko Harees (Burundi) Recipe

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Boko Boko Harees (Burundi)
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Ingredients
11
Count
Nutrition
111
Calories
Total time
240
Minutes
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Ingredients:

Directions:

  1. Soak the bulgur wheat in water for 3 hours. Note: bulgur wheat absorbs a ton of water, so err on the side of too much.
  2. Drain the wheat and place in a pot with the chicken breasts and enough water to cover.
  3. Add 1 tsp salt, bring to a boil and reduce to simmer. Let cook for about 30 minutes.
  4. Meanwhile, cut up the chicken giblets into very small pieces.
  5. In a small pot, mix the turmeric powder with water. Bring to a boil, then reduce heat and simmer until you get a thick paste. Remove from heat and set aside.
  6. Transfer the giblets to a small pot and simmer with about a half cup of water and 3 tbsp of the turmeric paste. Add a pinch of salt and the sugar. Simmer for 10 or 15 minutes, or until the giblets are cooked.
  7. Fry the onions in the remaining ghee until they are crispy.
  8. Take the chicken breasts out of the pot and shred them, then return the to the bulgur wheat. Add 3 tbsp of the ghee and stir until well-incorporated. The wheat should be soft and the dish should be the consistency of a thick dough; if it's not, keep cooking until it reduces down, or add more water if necessary.
  9. Serve with the turmeric sauce and fried onions.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 110.93 Kcal (464 kJ)
Calories from fat 30.41 Kcal
% Daily Value*
Total Fat 3.38g 5%
Cholesterol 20.99mg 7%
Sodium 220.68mg 9%
Potassium 73.78mg 2%
Total Carbs 17.47g 6%
Sugars 2.73g 11%
Dietary Fiber 0.64g 3%
Protein 3.62g 7%
Vitamin C 2.4mg 4%
Vitamin A 0.2mg 6%
Iron 0.8mg 4%
Calcium 18mg 2%
Amount Per 100 g
Calories 54.91 Kcal (230 kJ)
Calories from fat 15.05 Kcal
% Daily Value*
Total Fat 1.67g 5%
Cholesterol 10.39mg 7%
Sodium 109.23mg 9%
Potassium 36.52mg 2%
Total Carbs 8.65g 6%
Sugars 1.35g 11%
Dietary Fiber 0.32g 3%
Protein 1.79g 7%
Vitamin C 1.2mg 4%
Vitamin A 0.1mg 6%
Iron 0.4mg 4%
Calcium 8.9mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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