Mediterranean Chicken with Tabbouleh Recipe
Tabbouleh is such a great salad. It combines all the classic ingredients of the Mediterranean: tomatoes, cucumbers. herbs (parsley, mint), olive oil and lemon. While it is not a Greek dish, it definitely combines ingredients common in the Greek cuisine and I love it!
The nutritional value of this dish needs no explaining, but I’ll go ahead just in case. First of all this salad (as most salads) is a great source of fiber, which means it keeps you full for a long time. This salad is full of antioxidants from the tomato, onion, olive oil, parsley and lemon. Also as this salad has some starch in it, it can make up a whole meal that is satisfying and filling. This salad is a bit deceptive, you may think it is light, but actually it is very filling and hearty. I actually ate only this salad for lunch and dinner the other day and I was very full.
Yield: 6 to 8 servings
Total Time: 1 hr 50 min
Prep Time: 15 min
Inactive: 1 hr
Cook Time: 35 min
INGREDIENTS FOR Mediterranean Chicken with Tabbouleh Recipe
⭐1 1/2 cups boiling water
⭐1 cup bulgur wheat
⭐1/4 cup freshly squeezed lemon juice (2 lemons)
⭐Olive oil
⭐Kosher salt
⭐1 whole (2 split) chicken breast, bone in, skin on
⭐Freshly ground black pepper
⭐1 cup minced scallions, white and green parts (1 bunch)
⭐1 cup chopped fresh mint leaves (2 bunches)
⭐1 cup chopped fresh flat-leaf parsley (1 bunch)
⭐1 hothouse cucumber, unpeeled, halved lengthwise, seeded, and medium-diced
⭐2 cups halved cherry tomatoes
INSTRUCTIONS FOR Mediterranean Chicken with Tabbouleh Recipe
⭐Preheat the oven to 350 degrees F.
⭐In a heat-proof bowl, pour the boiling water over the bulgur wheat.
⭐Add the lemon juice, 1/4 cup olive oil, and 1 1/2 teaspoons of salt. Stir.
⭐Cover the bowl with plastic wrap and allow the bulgur to stand at room temperature for about 1 hour.
⭐Place the chicken breast on a baking sheet and rub it with olive oil.
⭐Sprinkle liberally with salt and pepper.
⭐Roast for 35 to 40 minutes, until just cooked.
⭐Set aside until cool enough to handle.
⭐Remove the chicken meat from the bones and discard the skin.
⭐Cut the chicken into medium dice and add to the tabbouleh.
⭐Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and 1 teaspoon pepper.
⭐Season, to taste, and serve immediately or cover and refrigerate.
⭐The flavors will improve as it sits.
NOTES:
⭐The finer you chop the vegetables, the better. See additional tips above.
⭐To serve a smaller crowd, simply cut the recipe in half.
⭐You can keep tabouli refrigerated in a tight-lid container for 2 days or so.
⭐It’s important to try and drain some of the juice out before refrigerating leftover tabouli.
NUTRITIONAL INFO:
Calories190TotalFat10g13%TransFat0gTotalCarbohydrate25.5g9%DietaryFiber3.1g11%Sugars8.5gProtein3.2g6%VitaminA5%VitaminC9%Calcium1%Iron6%Magnesium8%Potassium4%Zinc6%