Tabbouleh is a Lebanese dish that relies on plenty of fresh parsley and just a hint of mint. Here, we add pan-seared chicken to transform this tabbouleh recipe into a heartier meal.

Hilary Meyer
Source: Diabetic Living Magazine, Spring 2020

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Recipe Summary

active:
40 mins
total:
40 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine bulgur and water in a medium saucepan. Bring to a simmer. Cover and cook on low heat until tender, 10 to 12 minutes. Drain and rinse under cold water. Transfer to a large bowl.

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  • Meanwhile, heat 2 Tbsp. oil in a large skillet over medium-high heat. Add chicken, garlic powder, and 1/2 tsp. salt. Cook, stirring occasionally, until the chicken is cooked through and just browned, 6 minutes. Let cool slightly.

  • Add the chicken and any juices from the skillet to the bowl with the bulgur. Add tomatoes, scallions, parsley, and mint; stir to combine. Whisk lemon juice and the remaining 4 Tbsp. oil and 1/2 tsp. salt in a small bowl. Add to the bulgur mixture and stir to combine.

Tips

To make ahead: Prepare bulgur (Step 1) and refrigerate for up to 1 day.

Tip: Bulgur is made by parboiling, drying, and coarsely grinding wheat berries. Look for it in the natural-foods section of large supermarkets, near other grains.

Nutrition Facts

312 calories; protein 20g 40% DV; carbohydrates 25g 8% DV; exchange other carbs 1.5; dietary fiber 5g 20% DV; sugars 3g; fat 16g 25% DV; saturated fat 2g 10% DV; cholesterol 42mg 14% DV; potassium 619mg 17% DV; sodium 449mg 18% DV.