Grilled Lemon Chicken with Tabbouleh
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.
- 1 1/2 cups water
- 1 tablespoons olive oil
- 1/2 teaspoon salt
- 1 cup uncooked bulghur wheat
- 1 large tomato, seeded and diced (1 cup)
- 1/4 cup sliced green onions with tops
- 1 cup snipped fresh parsley
- 2 tablespoons snipped fresh mint (optional)
- 1-2 lemons
- Lemon Chicken
- 4 boneless, skinless chicken breast halves (4 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon lemon pepper seasoning
- Grilled Pita Bread Wedges (optional)
For tabbouleh, in (2-qt.) Saucepan, bring water, oil and salt to a boil; stir in bulghur. Cover; remove from heat. Let stand 25 minutes or until water is absorbed.
Meanwhile, dice tomato and slice green onions using Chef’s Knife; place in Classic Batter Bowl. Using Professional Shears, snip parsley and mint. Using Zester/Scorer, zest one lemon to measure 1 tablespoon zest. Juice lemons using Juicer to measure 1/4 cup juice. Add bulghur, parsley, mint, lemon zest and juice to batter bowl. Cover; refrigerate at least 2 hours to allow flavors to blend.
For chicken, prepare grill for direct cooking over medium coals. Rinse chicken; pat dry with paper towels. Brush chicken with olive oil using Chef's Silicone Basting Brush. Sprinkle with lemon pepper seasoning.
Place chicken on grid of grill. Grill, uncovered, 12-15 minutes or until chicken is no longer pink in center, turning occasionally using BBQ Tongs. Remove chicken from grill. Serve chicken with tabbouleh and Grilled Pita Bread Wedges, if desired.
- 4 servings
Nutrients per serving:
Calories 160 (23% from fat), Total Fat 4 g, Saturated Fat 2 g, Cholesterol 10 mg, Carbohydrate 16 g, Protein 13 g, Sodium 480 mg, Fiber 2 g
U.S. Diabetic exchanges per serving:
2 starch, 3 1/2 low-fat meat (2 carb)
Bulghur wheat is a form of cracked wheat that has been steamed and dried for faster cooking. It is 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 a rich, nutty flavor. It can also be used in meat loaf, soups, stews and casseroles.
If desired, 2 cups uncooked instant whole grain brown rice and 1 3/4 cups water can be substituted for the bulghur wheat and water.
The tabbouleh can be prepared up to 1 day in advance. Store, covered, in the refrigerator until ready to serve.
The Corer™ is a handy tool that makes quick work of removing stems and seeds from tomatoes. To seed tomatoes, slice them lengthwise in half using a knife and use the The Corer™ to scoop out seeds.