Tabbouleh With Pan-Seared Chicken

Dotdash Meredith

Tabbouleh is a Lebanese dish that relies on plenty of fresh parsley and just a hint of mint. Pan-seared chicken is added to transform this tabbouleh recipe into a heartier meal. To speed dinner prep, prepare the bulgur a day ahead, then combine with the chicken and lemon dressing just before serving.

Prep/Cook Time: 40 Minutes, Servings: 6

Ingredients

1 cup medium bulgur
1½ cups water
6 tablespoons olive oil, divided
1 pound boneless, skinless chicken breast, cut into ½-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
¼ cup 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 tablespoons oil in a large skillet over medium-high heat. Add chicken, garlic powder, and ½ teaspoon 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 tablespoons oil and ½ teaspoon salt in a small bowl. Add to the bulgur mixture and stir to combine.

Nutritional Information

Per Serving: 312 Calories, Total Fat: 16 g, Saturated Fat: 2 g, Cholesterol: 42 mg, Carbohydrates: 25 g, Fiber: 5 g, Total Sugars: 3 g, Protein: 20 g, Sodium: 449 mg, Potassium: 619 mg, Phosphorus: 225 mg, Iron: 4 mg, Folate: 66 mcg, Calcium: 74 mg, Vitamin A: 2843 IU, Vitamin C: 45 mg, Vitamin D: 2 IU

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