Grilled Lemon Chicken with Tabbouleh

Name: Grilled Lemon Chicken with Tabbouleh
Yield: 4 servings
Ingredients: 1½ cups (375 mL) water; 1 tbsp (15 mL) olive oil; ½ tsp (2 mL) salt; 1 cup (250 mL) bulghur wheat, uncooked; 1 large tomato (1 cup/250 mL), seeded and diced; ¼ cup (60 mL) green onion with tops, sliced; 1 cup (250 mL) fresh parsley, chopped; 2 tbsp (30 mL) fresh mint, chopped; 1 tbsp (30 mL) lemon zest; ¼ cup (60 mL) lemon juice; 4 boneless, skinless chicken breast halves (4 oz./250 g each); 1 tbsp (15 mL) olive oil; 2 tsp (10 mL) Lemon Garlic Rub

Tabbouleh is a chilled Middle Eastern dish made of bulghur wheat flavored with fresh parsley, mint and lemon juice. It is naturally high in fiber and has a bright, fresh flavor.

Ingredients

1½ cups (375 mL) water
1 tbsp (15 mL) olive oil
½ tsp (2 mL) salt
1 cup (250 mL) bulghur wheat, uncooked
1 large tomato (1 cup/250 mL), seeded and diced
¼ cup (60 mL) green onion with tops, sliced
1 cup (250 mL) fresh parsley, chopped
2 tbsp (30 mL) fresh mint, chopped
1 tbsp (30 mL) lemon zest
¼ cup (60 mL) lemon juice

4 boneless, skinless chicken breast halves (4 oz./250 g each)
1 tbsp (15 mL) olive oil
2 tsp (10 mL) Lemon Garlic Rub

Directions

To make the tabbouleh, bring the water, oil, and salt to a boil in a small saucepan. Stir in the bulghur. Cover; remove from heat. Let stand for 25 minutes or until the water is absorbed.
Place the tomato and onion in a large bowl. Add the parsley, cooked bulghur, mint, zest, and juice to the bowl. Cover; refrigerate for at least 2 hours to allow the flavors to blend.
Preheat a grill pan and a grill press over medium heat for 3–5 minutes. Season the chicken with the oil and rub
Grill, covered with the press, for 8–9 minutes or until the chicken reaches 165°F (74°C). Remove the chicken and serve with the tabbouleh.

Yield:

4 servings

Nutrients per serving:

Nutrients per serving: Calories 330, Total Fat 9 g, Saturated Fat 1.5 g, Cholesterol 65 mg, Sodium 500 mg, Carbohydrate 32 g, Fiber 8 g, Total Sugars 2 g (includes 0 g added sugars), Protein 32 g

Cook's Tips:

Prep and cook time: 25 minutes
Chill time: 2 hours
Grill time: 12-15 minutes

Bulghur wheat is a form of cracked wheat that has been steamed and dried for faster cooking. It's a good source of fiber, protein, and complex carbohydrates. Bulghur wheat can be found in the specialty or organic section of many grocery stores. It can be stirred into pancake or muffin batter to add rich, nutty flavor. It can also be used in meatloaf, soups, stews, and casseroles.

If you’d like, 2 cups (500 mL) of uncooked instant whole grain brown rice and 1¾ cups (425 mL) of water can be substituted for the bulghur wheat and water.

The tabbouleh can be prepared up to one day in advance. Store, covered, in the refrigerator until ready to serve.