Bring a taste of the Middle East to your table with this deliciously nutty-tasting side dish.
Ingredients
- 90g (1/2 cup) burghul
- 250ml (1 cup) boiling water
- 2 teaspoons olive oil
- 3 (about 600g) single chicken breast fillets, excess fat trimmed
- 1 x 400g can chickpeas, rinsed, drained
- 1 bunch fresh mint, leaves picked, coarsely chopped
- 1 bunch fresh continental parsley, leaves picked, coarsely chopped
- 3 ripe tomatoes, coarsely chopped
- 4 green shallots, ends trimmed, thinly sliced
- 125ml (1/2 cup) fresh lemon juice
- Lebanese bread, to serve
Method
- Step 1Place the burghul in a heatproof bowl. Pour over the boiling water and set aside for 12 minutes or until soft. Drain and transfer to a large bowl.
- Step 2Meanwhile, heat the oil in a non-stick frying pan over medium-high heat. Add chicken and cook for 4-5 minutes each side or until cooked. Thickly slice.
- Step 3Add the chicken, chickpeas, mint, parsley, tomato and shallot to the burghul and combine. Add lemon juice and season with salt and pepper. Toss to combine. Arrange on a serving platter and serve with Lebanese bread.
- Diabetes friendly
- Heart friendly
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1477 kj
Energy
6g
Fat Total
1g
Saturated Fat
9g
Fibre
42g
Protein
88mg
Cholesterol
232.85mg
Sodium
5g
Carbs (sugar)
27g
Carbs (total)
All nutrition values are per serve
- Author: Michelle Southan
- Image credit: Chris Chen
- Publication: Australian Good Taste
0