Mediterranean Roasted Chicken Tabbouleh
Experience a burst of flavors with this Mediterranean Roasted Chicken Tabbouleh, a refreshing twist on a classic Middle Eastern salad. Juicy, roasted chicken is paired harmoniously with fluffy bulgur, vibrant cherry tomatoes, and a generous mix of fresh herbs, all tossed in a zesty lemon dressing. This dish evokes the warmth of sunny days spent outdoors, making it perfect for gatherings or simple family meals. Whether enjoyed as a nutritious lunch or a light dinner, this tabbouleh brings together wholesome ingredients to create a delightful, refreshing eat that’s sure to impress. Originating from the author Eva Kosmas Flores, who draws inspiration from her experiences in Los Angeles, this recipe promises a palate-pleasing experience that highlights the best of summer's bounty.
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
Chicken breasts
2 lbs (bone-in and skin-on)
Extra virgin olive oil
1/4 cup plus 1 teaspoon (divided)
Dried oregano
1/2 teaspoon (for seasoning)
Black pepper
3/4 teaspoon (freshly cracked)
Chicken stock
2 cups (as cooking liquid)
Water
1/2 cup (as cooking liquid)
Bulgur
1 1/3 cups (for salad base)
Lemon zest
1 teaspoon (finely grated)
Fresh lemon juice
1/4 cup (for dressing)
Cherry tomatoes
7 ounces (halved)
Fresh parsley
1 cup (finely chopped)
Fresh mint
3 tablespoons (finely chopped)
Green onions
6 (thinly sliced)
Garlic cloves
5 (minced)
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a small bowl, combine 1 teaspoon of olive oil with dried oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Rub this mixture over the skin of the chicken breasts, ensuring they are well coated.
3
Place the seasoned chicken breasts on a baking sheet and roast in the preheated oven for about 1 hour, or until the skin is golden brown and the juices run clear when pierced. Let the chicken cool slightly before removing the skin and bones. Cut the meat into rough 1-inch cubes and set aside.
4
In a medium saucepan, bring chicken stock, water, bulgur, finely grated lemon zest, and 1/4 teaspoon salt to a boil over medium heat. Reduce the heat to low, cover, and simmer until the bulgur absorbs the liquid, about 12 to 15 minutes. Fluff the cooked bulgur with a fork and allow to cool.
5
Prepare the dressing by whisking together the fresh lemon juice, the remaining 1/4 cup of olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper in a small bowl.
6
In a large mixing bowl, combine the roasted chicken, cooked bulgur, cherry tomatoes, chopped parsley, mint, green onions, and minced garlic. Pour the dressing over the mixture and toss gently until all ingredients are evenly coated and distributed.
7
Serve immediately, garnished with additional herbs if desired, or refrigerate briefly to allow the flavors to meld.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Roasted Chicken Tabbouleh?
It is a refreshing twist on a classic Middle Eastern salad featuring juicy roasted chicken, fluffy bulgur, cherry tomatoes, and fresh herbs in a zesty lemon dressing.
Who is the author of this recipe?
The recipe originates from author Eva Kosmas Flores, inspired by her experiences in Los Angeles.
What type of chicken is recommended?
The recipe calls for 2 lbs of bone-in and skin-on chicken breasts for maximum juiciness.
At what temperature should the oven be preheated?
The oven should be preheated to 375°F (190°C).
How long does the chicken need to roast?
The chicken should roast for approximately 1 hour until the skin is golden brown and juices run clear.
How do I season the chicken?
Rub the chicken with a mixture of 1 teaspoon olive oil, dried oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper.
Should I include the chicken skin in the salad?
No, the instructions specify to remove the skin and bones before cutting the meat into 1-inch cubes.
How do I prepare the bulgur?
Bring chicken stock, water, bulgur, lemon zest, and salt to a boil, then simmer on low for 12 to 15 minutes.
What is the liquid-to-bulgur ratio?
Use 2 cups of chicken stock and 1/2 cup of water for 1 1/3 cups of bulgur.
What ingredients are in the dressing?
The dressing consists of 1/4 cup fresh lemon juice, 1/4 cup extra virgin olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
Which fresh herbs are used in this tabbouleh?
The recipe uses 1 cup of finely chopped fresh parsley and 3 tablespoons of finely chopped fresh mint.
How many garlic cloves are needed?
The recipe requires 5 minced garlic cloves.
How should the cherry tomatoes be prepared?
The cherry tomatoes should be halved.
What is the serving suggestion?
Serve immediately garnished with extra herbs, or refrigerate briefly to let the flavors meld.
How many ingredients are in this recipe?
There are 14 total ingredients listed in this recipe.
Is this recipe considered healthy?
Yes, it is tagged as healthy and features wholesome ingredients like bulgur, lean chicken, and fresh vegetables.
Can I use this for meal prep?
Yes, it is suitable for a nutritious lunch or light dinner and can be refrigerated.
What size should I cut the roasted chicken?
The meat should be cut into rough 1-inch cubes.
What type of olive oil is best?
Extra virgin olive oil is recommended for both the chicken seasoning and the dressing.
How do I prepare the green onions?
The green onions should be thinly sliced.
Does the bulgur require fluffing?
Yes, once the liquid is absorbed, fluff the cooked bulgur with a fork and allow it to cool.
What flavor does the lemon zest add to the bulgur?
Finely grated lemon zest is simmered with the bulgur to infuse it with a bright, citrusy aroma.
Is this a summer recipe?
Yes, it is specifically described as highlighting the best of summer's bounty.
How do I combine the final salad?
In a large bowl, toss the chicken, bulgur, tomatoes, herbs, onions, and garlic with the lemon dressing.
What kind of pepper is recommended?
The recipe suggests using freshly cracked black pepper.
Is this recipe low carb?
While it contains bulgur, it is tagged as low carb relative to many grain-heavy dishes.
Can I use water instead of chicken stock?
The recipe uses a combination of both chicken stock and water to cook the bulgur for better flavor.
What is the texture of the chicken?
The roasting method ensures the chicken is juicy with a golden brown exterior.
Is this dish suitable for gatherings?
Yes, its vibrant flavors and refreshing nature make it perfect for outdoor gatherings or family meals.
Are the herbs chopped or whole?
The parsley and mint should be finely chopped before being added to the salad.