Mediterranean Bulgur Bowl with Chicken
1 cup bulgur
1 cup diced cucumber (1 small-to-medium)
1 cup diced tomato (2 large or 1 cup cherry tomatoes)
1 teaspoon salt, divided
1 tsp. black pepper, divided
3 medium bunches curly parsley (about 11/2 – 2 cups chopped)
⅓ cup chopped fresh mint (optional)
1/2 cup chopped sliced green onions
3 large (cut in half) or 6 small boneless – skinless chicken breasts
3/4 cup extra-virgin olive oil
3/4 cup lemon juice, to taste
2 medium cloves garlic, pressed or minced
½ salt and ½ tsp. black pepper (more to taste)
- Preheat over to 375 degrees
- For dressing: whisk salt, pepper and minced garlic into lemon juice. While whisking continuously slowly add olive oil. Taste and adjust seasoning. Set aside.
- Pat chicken breasts dry and place in a 9 X 13 baking pan. Brush with
approximately ½ cup of the lemon-olive oil dressing and season with salt and pepper. Bake until internal temperature reaches 165 degrees. Approximately 20 – 30 minutes. Remove from oven and allow to cool slightly.
- Place bulgur and 2 cups of water in a medium saucepan. Bring to a boil, reduce heat and simmer for 10 minutes. Drain bulgur and while still warm mix with the ¾ cup of the lemon – olive oil dressing. Set last ¼ cup of dressing aside.
- Meanwhile, combine the diced cucumber, tomato and green onions in a medium bowl with ½ teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad.
- To prepare the parsley, cut off the thick stems. Then, finely chop the parsley, you can do this by hand, but it’s much easier in a food processor
- Combine the bulgur, chopped fresh mint (if using), and parsley. Strain off and discard the cucumber, tomato and green onion juice that has accumulated in the
bottom of the bowl (this ensures that your tabbouleh isn’t too watery). Add mixture to the bowl. Stir gently, taste and add salt, pepper or more dressing as needed.
- To serve, divide bulgur salad between 6 bowls or containers. Slice chicken breast and place on top of salad. Can be eaten warm or chilled. Will keep in the refrigerator for up to 4 days.
Lemon Blueberry Overnight Oats
Makes 2 servings
1/2 c. rolled oats
1/2 c. skim or low fat milk
4 Tbsp. blueberries, fresh or frozen
1-2 tsp. honey (or other sweetener)
1 tsp. lemon zest
2 tsp. lemon juice
4 Tbsp. plain Greek or vanilla yogurt
1-2 tbsp. sliced almonds, granola or blueberries for topping (optional)
- Place all ingredients (except optional toppings) in a small bowl. Stir to
- Divide into 2 containers, cover and place in the refrigerator overnight.
- When ready to serve, top with sliced almonds, granola or additional
blueberries if desired.
Recipes by: Chef Ellen Clevenger-Firley