Tabbouleh and Lemon Grilled Chicken

Name: How to cook Tabbouleh and Lemon Grilled Chicken - cookcic.com
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4-serving
Cuisine: Us

Introduce

Chef :

Anny Plummer

Tabbouleh and Lemon Grilled Chicken

This is a diet version to serve 4 This meal provides ½ portion over5aday and 375 calories per serving. Counts as an Over5days recipe on the Pro52diet.

Ingredient

Food ration :

4-serving

Cooking time :

20 mins

40 g

tomato flesh (chopped) / 5 oz .

100 g

scallion spring onion / (thinly chopped) / 3½ oz .

50 g

flat leaf parsley (leaves only) / 2 oz .

25 g

chicken breasts / 26½ oz . (4)

lemon zest and a squeeze of juice from

4 teaspoons

Cooking instructions

* Step 1

Use a meat mallet to gently pound the chicken breasts until they are evenly 12 mm / ½ inch thick. Mix the ingredients listed after the chicken and put in a polythene bag with the chicken breasts. Manipulate the breasts until they are all well coated. Tie off the bag to seal and place on a tray in the refrigerator. Allow marinating for at least 2 hours and preferably longer.

* Step 2

Place the bulgur wheat into a small bowl and cover with 75ml / 3fl. oz. of boiling water. Stir, then set aside for 20 minutes to allow the bulgur wheat to absorb all of the water.

* Step 3

Remove the parsley leaves and mint leaves leaving very little stalk. Chop them with a very sharp knife avoiding crushing. Chop fine but stop before loosing the leaf structure.

* Step 4

To Skin The Tomatoes: Place in boiling water for 1 minute. Remove the tomatoes and the skin should peel off easily. Cut the tomato in half and de-seed keeping only the flesh. Continue until enough flesh has been harvested to make up the weight required.

* Step 5

Chop and mix the tomatoes with the parsley, mint and scallions. Tumble the bulgur wheat around in its bowl then feather into the mixture. As the bulgur wheat is added use the Spray2Cook to give the ingredients sheen. Mix and scatter the herbs. Mix the lemon juice with the stock and drizzle over the tabbouleh.

* Step 6

Preheat a broiler / grill to a high heat with a gridded tray under the heat. Spray the grid with Spray2Cook and place the chicken on the hot grid. Spray the top surface with Spray2Cook and broil / grill for 3 minutes. Turn over and spray the new upper side (the side with the with grid marks) with Spray2Cook and broil / grill for 3 minutes.