Rosemary Grilled Chicken Tabbouleh – £1.94 Per Portion

I don’t want to jinx it but the sun has been out today in London. So I’ve gone the whole hog and rustled up this Middle Eastern Tabbouleh with an English twist. Tabbouleh always means an explosion of flavours. The bulgur wheat does an incredible job of soaking up every single one too. I’ve gone with mint, coriander, olive oil and lemon juice as the basis for mine. You can throw in basil, garlic and even parsley if you like.

Grilled chicken is such a simple way of cooking chicken with hardly any effort. The biggest error people make when cooking it is leaving it on too long. If you over do it, it will be incredibly dry and unappealing. So if you don’t like grilled chicken, this may be the reason why! It’s also very easy to add a touch more flavour, I love the rosemary and chicken combination, with a splash of olive oil, salt & pepper to hold in the flavour. Yummy.

If you’re vegetarian or vegan, tabbouleh without the chicken is still a sumptuous, summery salad to enjoy!

 


Tip – The tabbouleh will last for 5-7 days in the fridge if you add the lemon juice just before eating, rather then when you make the whole batch. Don’t freeze it though as it will be VERY watery when it defrosts.

 

INGREDIENTS

For The Chicken (1 Portion)

150g Chicken Breast (73p)

2 Tsp chopped Rosemary (3p)

5ml Olive Oil – 40

 

Tabbouleh

65g Bulgar Wheat (14p)

50g Cucumber (7p)

1 spring onion (7p)

50g Cherry Tomatoes (10p)

15ml lemon juice (5p)

10g fresh mint (18p)

10g fresh coriander (12p)

25ml balsamic vinegar (10p)

1 cube vegetable stock (5p)

50g asparagus (25p)

5ml olive oil (5p)

Salt n Pepper

 

RECIPE

You’ll need a small frying pan to make the balsamic reduction and a saucepan for the bulgar wheat.

Boil a kettle with 2 cups water for each cup bulgar wheat. Pre heat the grill to 250 degrees.

 

  1. Cut the chicken into 2 slices lengthways. Evenly cover with the rosemary, a sprinkle of salt and pepper and a splash of olive oil.
  2. Pour the bulgar wheat into a saucepan and add the boiling water and vegetable stock cube, stir thoroughly and leave on a low heat for 10 minutes.
  3. In the mean time, chop all of the asparagus across in roughly 2cm pieces and add to the bulgar wheat after 5 minutes.
  4. Chop the spring onions, quarter the cherry tomatoes, dice the cucumber, finely chop the mint and coriander. 5 minutes.
  5. Once the bulgar wheat has been on for 5 minutes, pour 25ml of balsamic vinegar into a small frying pan on a low heat and stir regularly for 15 minutes or until you’re left with a glaze. DO NOT OVERHEAT OR LEAVE ON TOO LONG. (Or you’ll be left with a black sticky mess).
  6. In the mean time, after 10 minutes on the bulgar wheat, take it off the heat to cook for 10 more minutes with the lid on.
  7. Immediately pop the chicken under the grill for 4 minutes on each side.
  8. Take off lid after 10 minutes before using a fork to fluff (as you would with cous cous) as well as taking the glaze off the heat too.
  9. Throw the rest of the ingredients together with the bulgar wheat. (minus the chicken and the balsamic glaze) with a splash of olive oil, lemon juice, the chopped coriander and mint, and stir thoroughly with a generous sprinkle of salt and pepper.

 

Serve it up with some sweet balsamic glaze and the chicken on top!

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