Mediterranean Chicken & Herb Tabbouleh Salad
This vibrant Mediterranean Chicken & Herb Tabbouleh Salad combines tender roasted chicken with a refreshing blend of bulgur wheat and fresh herbs. Ideal for a light meal or as a side dish, this recipe showcases the bright flavors of parsley, mint, and lemon, making it both healthy and delicious. Preparing this dish with a previously roasted chicken saves time, while the optional use of chicken broth instead of water infuses even more flavor. Letting the salad sit in the refrigerator for 24 hours allows the ingredients to meld beautifully, delivering an elevated taste experience. A perfect blend for gatherings or meal prep, your family and friends will love this refreshing and nutritious dish.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Boiling water (or chicken broth)
1 1/2 cups (Use boiling water or heat chicken broth until boiling.)
Bulgur wheat
1 cup (No preparation needed; add to boiling water.)
Fresh lemon juice
1/4 cup (Juice from approximately 2 lemons.)
Olive oil
1/4 cup plus a drizzle (Use to rub the chicken and mix into the salad.)
Kosher salt
2 teaspoons (Adjust as needed for seasoning.)
Chicken breasts (bone-in, skin-on)
2 (Remove skin after roasting before dicing.)
Fresh ground black pepper
to taste (Use fresh ground for best flavor.)
Minced scallion (white and green parts)
1 cup (Chop 1 bunch of scallions.)
Chopped fresh flat-leaf parsley
1 cup (Rinse and chop leaves.)
Chopped fresh mint leaves
1 cup (Rinse and chop leaves.)
Hothouse cucumber
1 (Unpeeled, halved lengthwise, seeded, and medium-diced.)
Cherry tomatoes
2 cups (Halved.)
Instructions
1
Preheat your oven to 350 degrees F (175 degrees C).
2
Using a heat-proof bowl, pour the boiling water or chicken broth over the bulgur wheat. Stir in the fresh lemon juice, 1/4 cup of olive oil, and 1 teaspoon of kosher salt. Cover the bowl tightly with plastic wrap and let it sit at room temperature for approximately 1 hour to allow the bulgur to absorb the liquid.
3
On a baking sheet, place the chicken breasts. Rub them with a drizzle of olive oil and generously season with kosher salt and freshly ground black pepper.
4
Roast the chicken in the preheated oven for 35 to 40 minutes, or until it’s fully cooked and reaches an internal temperature of 165 degrees F. Once done, remove from the oven and allow to cool until it can be handled comfortably.
5
After the chicken has cooled, carefully remove the meat from the bones, discarding the skin. Dice the chicken into medium-sized pieces and set aside.
6
In the bowl of bulgur wheat, stir in the minced scallions, chopped parsley, chopped mint leaves, diced cucumber, and halved cherry tomatoes. Add the diced chicken to the bulgur mixture.
7
Season the salad with an additional 1 teaspoon of kosher salt and 1 teaspoon of freshly ground black pepper. Adjust the seasoning to taste. Serve immediately or cover and refrigerate for best results. The flavors will deepen and improve as it sits.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Chicken & Herb Tabbouleh Salad?
It is a vibrant salad combining tender roasted chicken with a refreshing blend of bulgur wheat, fresh herbs, and lemon.
What type of grain is used in this recipe?
The recipe uses one cup of bulgur wheat.
How long does the bulgur wheat need to soak?
The bulgur wheat should sit for approximately 1 hour to absorb the liquid.
What liquid is used to prepare the bulgur?
You can use 1 1/2 cups of either boiling water or boiling chicken broth.
At what temperature should the oven be preheated?
Preheat your oven to 350 degrees F (175 degrees C).
How long should the chicken roast?
The chicken should be roasted for 35 to 40 minutes.
What internal temperature should the chicken reach?
The chicken is fully cooked when it reaches an internal temperature of 165 degrees F.
What kind of chicken is recommended?
The recipe calls for 2 bone-in, skin-on chicken breasts.
When should the chicken skin be removed?
Remove the skin after the chicken has roasted and cooled comfortably.
How should the chicken be prepared for the salad?
The chicken should be removed from the bones and diced into medium-sized pieces.
What type of cucumber is best for this salad?
The recipe recommends using one hothouse cucumber.
How do I prepare the cucumber?
The cucumber should be unpeeled, halved lengthwise, seeded, and medium-diced.
What kind of tomatoes are used?
The recipe uses 2 cups of halved cherry tomatoes.
How much parsley is required?
The recipe calls for 1 cup of chopped fresh flat-leaf parsley.
What other herbs are included?
One cup of chopped fresh mint leaves is included in the mixture.
How much lemon juice is needed?
You will need 1/4 cup of fresh lemon juice, which is approximately the juice from 2 lemons.
How much olive oil is added to the salad?
Use 1/4 cup of olive oil in the bulgur mixture, plus a drizzle for the chicken.
How many scallions are needed?
One cup of minced scallions, using both white and green parts, is required.
How much salt is used in the grain mixture?
One teaspoon of kosher salt is stirred into the bulgur wheat initially.
Can this salad be made in advance?
Yes, letting the salad sit in the refrigerator for 24 hours allows the flavors to meld beautifully.
Is this recipe suitable for meal prep?
Yes, it is described as a perfect blend for meal prep and gatherings.
Can I use pre-cooked chicken?
Yes, using a previously roasted chicken can save time during preparation.
Should the bulgur be covered while soaking?
Yes, the bowl should be covered tightly with plastic wrap.
What kind of salt is recommended?
The recipe specifies using kosher salt.
Is fresh pepper better for this recipe?
Yes, freshly ground black pepper is recommended for the best flavor.
What type of bowl should I use for the bulgur?
A heat-proof bowl should be used for soaking the bulgur in boiling liquid.
Is the salad served hot or cold?
It can be served immediately or refrigerated; the flavors deepen as it sits.
How many ingredients are in this recipe?
There are 12 ingredients in total.
Does the recipe use both white and green parts of scallions?
Yes, both parts should be minced for a total of 1 cup.
How should the chicken be seasoned before roasting?
Rub it with olive oil and generously season with kosher salt and freshly ground black pepper.