Ingredients

  • 2 lemons
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons fresh flat leaf parsley from a living pot, chopped
  • 500g skinless and boneless chicken breast, scored with a sharp knife
  • 200g bulgar wheat
  • 4 tomatoes, diced
  • 1 tablespoon fresh mint from a living pot, chopped

Method

  1. 1

    Mix together the zest and juice of 1 lemon, the oil and 1 tablespoon of the chopped parsley. Add the chicken and leave to marinate for 10-15 minutes.

  2. 2

    Meanwhile, cook the bulghar wheat in a small saucepan with 200ml water. Cover and simmer gently for 5 minutes, then leave to cool with the lid on.

  3. 3

    Preheat the oven to 190ºC, fan 170ºC, gas mark 5. Place the chicken in a small roasting tin and roast for 25 minutes (or until the meat is cooked through).

  4. 4

    Mix the tomatoes, remaining parsley, mint and juice of the remaining lemon into the bulghar wheat.

  5. 5

    Cut the chicken breasts into thick slices and divide between 4 plates, along with the tabbouleh. Drizzle over the cooking marinade and liquid from the roasting tin.

  6. 6

    Cook's tip: Keeping pots of living herbs in the kitchen means you've always got a quick burst of flavour on hand to add to meats, fish, vegetables, salads and pastas. Follow the care instructions on the packaging to get the best out of your herb plants.

Nutritional Details

Each serving provides
  • Energy 1235kj 295kcal 15%
  • Fat 10.0g 14%
  • Saturates 2.0g 10%
  • Sugars 0.0g 0%
  • Salt 0.13g 2%

% of the Reference Intakes

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