Name: Tabbouleh with Pan-Seared Chicken
Prep time: 40 min
Total time: 40 min
Ingredients: 1 cup medium bulgur (see Tip); 1.5 cups water; 6 tablespoons olive oil, divided; 1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces; 0.5 teaspoon garlic powder; 1 teaspoon salt, divided; 2 large tomatoes, seeded and chopped; 2 scallions, finely chopped; 2 cups chopped fresh flat-leaf parsley (about 2 large bunches); 0.5 cup chopped fresh mint; 4 tablespoons lemon juice

Tabbouleh with Pan-Seared Chicken

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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

Updated on March 17, 2020

Prep Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Aging Healthy Pregnancy Heart Healthy High-Protein Low Sodium Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 cup medium bulgur (see Tip)
1 ½ cups water
6 tablespoons olive oil, divided
1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces
½ teaspoon garlic powder
1 teaspoon salt, divided
2 large tomatoes, seeded and chopped
2 scallions, finely chopped
2 cups chopped fresh flat-leaf parsley (about 2 large bunches)
½ cup chopped fresh mint
4 tablespoons lemon juice

Directions

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.
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 (per serving)

312	Calories
16g	Fat
25g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 312
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 5g	18%
Total Sugars 3g
Protein 20g	40%
Total Fat 16g	21%
Saturated Fat 2g	10%
Cholesterol 42mg	14%
Sodium 449mg	20%
Potassium 619mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.