Chicken Tart with Kamut Berries and Spinach
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Bring 3 cups (750 mL) of cold water to a boil in a large pot with a tight fitting lid. Add Kamut berries and simmer for 60 minutes with lid on. Alternatively, soak the kernels overnight, and then cook for 30-40 minutes until tender.
In a large frying pan, heat olive oil over medium high heat and sauté onion, garlic and parsley a few minutes until softened. Add clean wet spinach, cover and cook 5 minutes or until wilted. Do not overcook spinach.
In a large bowl, beat eggs and mix well with milk, salt and pepper and cooked, drained kamut berries. Add spinach mixture, carrots, diced yellow pepper, cheeses, chicken, dill, paprika and flour.
Spray large tart pan, or casserole dish, with vegetable oil cooking spray and pour in mixture. Smooth down top and sprinkle with paprika. Bake at 350°F (175°C) for 45-60 minutes or until golden brown and knife inserted in centre comes out clean. Cut into wedges and serve.
Helpful Tip
Kamut berries are whole, unprocessed kernels of Kamut. Kamut originated in Egypt and is an ancient relative to wheat. It has a pleasant, sweet and buttery flavor and 20-40% more protein than wheat. Kamut contains more healthy fatty acids, and is rich in magnesium, zinc, and vitamin E. Look for Kamut berries, flakes and flour in bulk food stores, health food stores and ethnic markets. 1 cup dry Kamut berries = 2 cups cooked.
Nutrition Info
| Per 390 g serving | Amount |
|---|---|
| Calories | 400 |
| Protein | 31 g |
| Fat | 14 g |
| Saturated Fat | 6 g |
| Carbohydrate | 38 g |
| Fibre | 9 g |
| Sugar | 4 g |
| Cholesterol | 145 mg |
| Sodium | 420 mg |
| Per 390 g serving | % Daily Value |
|---|---|
| Potassium | 16 |
| Calcium | 30 |
| Iron | 20 |
| Vitamin A | 40 |
| Vitamin C | 120 |
| Vitamin B6 | 25 |
| Vitamin B12 | 40 |
| Folate | 12 |
| Zinc | 20 |
