- 0:30 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
Ingredients
- 1/2 cup (85g) burghul (cracked wheat)
- 1 1/2 cups (375ml) Massel chicken style liquid stock
- 4 single chicken breast fillets
- Olive oil spray
- Sea salt & freshly ground pepper
- 1 Lebanese cucumber, finely chopped
- 2 shallots, finely chopped
- 2 vine-ripened tomatoes, finely chopped
- 2 cups fresh continental parsley leaves, chopped
- 1 cup fresh mint leaves, chopped
- 1 tablespoon olive oil
- 2 tablespoons fresh lemon juice
Method
- Step 1Place the burghul and chicken stock into a ceramic or glass dish. Cover and set aside for 30 minutes to soak. Drain well.
- Step 2Meanwhile, preheat oven to 180°C. Lightly spray the chicken with oil and season with salt and pepper. Heat a non-stick frying pan over a medium-high heat. Cook the chicken breasts for 2 minutes on each side or until golden. Place on a baking tray. Bake for 7-10 minutes or until just cooked through. Cover with foil and set aside for 5 minutes to rest before slicing.
- Step 3Place the chicken, burghul, cucumber, shallots, tomatoes, parsley, mint, olive oil and lemon juice in a bowl and toss to combine. Season with salt and pepper. Serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1509 kj
Energy
9g
Fat Total
2g
Saturated Fat
6g
Fibre
50g
Protein
118mg
Cholesterol
496.2mg
Sodium
3g
Carbs (sugar)
17g
Carbs (total)
All nutrition values are per serve
Notes
Time saver: If you are looking for a quick alternative, buy some ready-made tabouli and serve with barbequed chicken and a lemon wedge.
- Author: Kim Meredith
- Image credit: Steve Brown
- Publication: Fresh Living
0
