Chicken Tabbouleh with Tahini Drizzle

Health score
39%
Chicken Tabbouleh with Tahini Drizzle
37 min.
4
391kcal

Suggestions


Are you ready to elevate your lunch game with a vibrant and nutritious dish? Look no further than our Chicken Tabbouleh with Tahini Drizzle! This delightful recipe combines the wholesome goodness of bulgur wheat with the fresh flavors of herbs and vegetables, making it a perfect choice for a light yet satisfying meal.

In just 37 minutes, you can whip up a dish that serves four, making it ideal for family lunches or meal prep for the week ahead. The tender, shredded chicken thighs add a protein-packed punch, while the refreshing mix of parsley, mint, and tomatoes brings a burst of color and flavor to your plate. The addition of a creamy tahini drizzle ties everything together, offering a nutty richness that complements the zesty lemon and garlic perfectly.

Not only is this Chicken Tabbouleh a feast for the eyes, but it also boasts a balanced caloric profile, with each serving containing around 391 calories. Whether you enjoy it as a main course, side dish, or a light lunch, this recipe is versatile enough to fit any occasion. So grab your apron and get ready to impress your taste buds with this deliciously healthy dish!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup bulgur rinsed uncooked drained
  • cup mint leaves fresh chopped
  • cup parsley fresh chopped
  • teaspoon garlic minced
  • cup spring onion chopped
  • teaspoon kosher salt divided
  • tablespoons juice of lemon fresh
  • tablespoons olive oil divided
  • 0.3 cup greek yogurt plain 2% reduced-fat
  • 0.5 pound chicken thighs boneless skinless
  • 0.3 cup tahini (roasted sesame seed paste)
  • cups tomatoes chopped
  • tablespoon water 
  • 1.3 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine 1 1/4 cups water, 1 cup bulgur, 1 tablespoon olive oil, and 1/2 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat; simmer for 10 minutes (do not stir) or until the liquid almost evaporates.
  2. Remove from heat; fluff with a fork.
  3. Place bulgur in a medium bowl; let stand 10 minutes.
  4. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  5. Add chicken to pan; sprinkle with 1/4 teaspoon salt and black pepper. Saut for 4 minutes on each side or until done; shred chicken.
  6. Combine bulgur, chicken, tomato, and next 4 ingredients (through garlic) in a large bowl; toss gently.
  7. Combine remaining 1/4 teaspoon salt, tahini, and remaining ingredients in a small bowl, stirring with a whisk.
  8. Drizzle over salad.

Nutrition Facts

Calories391kcal
Protein20.91%
Fat40.03%
Carbs39.06%

Properties

Glycemic Index
52.75
Glycemic Load
11.24
Inflammation Score
-10
Nutrition Score
30.876521898353%

Flavonoids

Eriodictyol
4.03mg
Hesperetin
2.77mg
Naringenin
0.92mg
Apigenin
32.93mg
Luteolin
1.6mg
Kaempferol
0.67mg
Myricetin
2.39mg
Quercetin
3.41mg

Nutrients percent of daily need

Calories:391.09kcal
19.55%
Fat:18.33g
28.2%
Saturated Fat:2.85g
17.83%
Carbohydrates:40.23g
13.41%
Net Carbohydrates:29.62g
10.77%
Sugar:4.49g
4.99%
Cholesterol:54.49mg
18.16%
Sodium:673.32mg
29.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.54g
43.08%
Vitamin K:313.52µg
298.59%
Manganese:1.45mg
72.4%
Vitamin C:48.76mg
59.1%
Vitamin A:2951.05IU
59.02%
Fiber:10.61g
42.44%
Phosphorus:401.95mg
40.2%
Vitamin B3:7.03mg
35.15%
Magnesium:121.94mg
30.49%
Vitamin B1:0.46mg
30.34%
Selenium:20.31µg
29.02%
Copper:0.56mg
27.95%
Vitamin B6:0.55mg
27.52%
Potassium:867.96mg
24.8%
Folate:98µg
24.5%
Iron:4.25mg
23.61%
Zinc:2.9mg
19.31%
Vitamin B2:0.28mg
16.62%
Calcium:135.49mg
13.55%
Vitamin E:2.01mg
13.37%
Vitamin B5:1.33mg
13.26%
Vitamin B12:0.45µg
7.51%
Source:My Recipes