Roasted Chicken with Bulgur Wheat Salad
This dish features juicy, herb-roasted chicken paired with a vibrant bulgur wheat salad loaded with fresh herbs, vegetables, and a lemony olive oil dressing. It’s light yet satisfying and ideal for lunch or dinner. You can serve it warm or chilled, and it’s great for meal prep too!
Total Time:
Prep Time: 20 minutes
Cook Time: 35–40 minutes
Total Time:1 hour
Ingredients
For the Roasted Chicken:
4 bone-in, skin-on chicken thighs or breasts
1 tbsp olive oil
1 tsp paprika
1/2 tsp garlic powder
1 tsp dried oregano or thyme
Salt and black pepper to taste
Juice of 1/2 lemon
For the Bulgur Wheat Salad:
1 cup fine or medium bulgur wheat
1 1/2 cups hot water or vegetable broth
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, finely chopped
1/2 cup fresh parsley, chopped
1/4 cup fresh mint or dill, chopped
2 tbsp capers or olives (optional)
Zest of 1 lemon
Dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon
1 tsp Dijon mustard (optional)
Salt and pepper to taste
Instructions
1. Roast the Chicken:
Preheat oven to 200°C / 400°F.
Rub chicken with olive oil, spices, salt, pepper, and lemon juice.
Place on a baking tray lined with parchment.
Roast for 35–40 minutes, until golden and internal temp is 75°C / 165°F.
Let rest for 5 minutes before serving.
2. Prepare the Bulgur:
Place bulgur in a bowl, pour hot water or broth over it.
Cover and let sit for 15–20 minutes until soft. Fluff with a fork.
3. Make the Salad:
Add tomatoes, cucumber, red onion, herbs, capers/olives, and lemon zest to bulgur.
In a small jar, shake together dressing ingredients. Pour over salad and toss well.
4. Assemble the Plate:
Slice or serve chicken whole with a generous portion of bulgur salad on the side.
Garnish with extra herbs and a lemon wedge.
Notes & Tips:
Make it anti-inflammatory:Add arugula, avocado, or turmeric to the salad.
Make it vegetarian: Swap chicken for grilled halloumi, tofu, or chickpeas.
Storage: Salad keeps well for 3–4 days refrigerated. Chicken can be shredded and stored separately.
Nutritional Information
Calories:420 kcal
Protein:28g
Carbohydrates: 30g
Fiber: 6g
Sugar: 3 g