Chicken with Tabbouleh

Dairy Free
Health score
24%
Chicken with Tabbouleh
110 min.
8
270kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  •  chicken breast whole split bone in , skin on
  • cup bulgur wheat 
  • cups cherry tomatoes halved
  • medium hothouse cucumber unpeeled halved lengthwise seeded
  • cup flat-leaf parsley fresh chopped (1 bunch)
  • cup mint leaves fresh chopped (2 bunches)
  • servings kosher salt 
  • 0.3 cup juice of lemon freshly squeezed (2 lemons)
  • servings olive oil 
  • cup scallions white green minced (1 bunch)
  • 1.5 cups water boiling

Equipment

  • bowl
  • baking sheet
  • oven
  • plastic wrap

Directions

  1. Preheat the oven to 350 degrees F.
  2. In a heat-proof bowl, pour the boiling water over the bulgur wheat.
  3. Add the lemon juice, 1/4 cup olive oil, and 1 1/2 teaspoons of salt. Stir. Cover the bowl with plastic wrap and allow the bulgur to stand at room temperature for about 1 hour.
  4. Place the chicken breast on a baking sheet and rub it with olive oil.
  5. Sprinkle liberally with salt and pepper. Roast for 35 to 40 minutes, until just cooked. Set aside until cool enough to handle.
  6. Remove the chicken meat from the bones and discard the skin.
  7. Cut the chicken into medium dice and add to the tabbouleh.
  8. Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and 1 teaspoon pepper. Season, to taste, and serve immediately or cover and refrigerate. The flavors will improve as it sits.

Nutrition Facts

Calories270kcal
Protein22.14%
Fat51.71%
Carbs26.15%

Properties

Glycemic Index
19.75
Glycemic Load
5.06
Inflammation Score
-8
Nutrition Score
19.12217390019%

Flavonoids

Eriodictyol
2.11mg
Hesperetin
1.67mg
Naringenin
0.11mg
Apigenin
16.48mg
Luteolin
0.81mg
Kaempferol
0.29mg
Myricetin
1.12mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:270.31kcal
13.52%
Fat:15.93g
24.51%
Saturated Fat:2.33g
14.59%
Carbohydrates:18.13g
6.04%
Net Carbohydrates:13.42g
4.88%
Sugar:1.89g
2.1%
Cholesterol:36.16mg
12.05%
Sodium:277.44mg
12.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.35g
30.69%
Vitamin K:160.76µg
153.11%
Vitamin B3:7.26mg
36.32%
Manganese:0.71mg
35.58%
Vitamin C:27.04mg
32.78%
Vitamin B6:0.55mg
27.54%
Selenium:18.79µg
26.84%
Vitamin A:1215.15IU
24.3%
Phosphorus:200.71mg
20.07%
Fiber:4.71g
18.84%
Vitamin E:2.49mg
16.58%
Magnesium:61.58mg
15.4%
Potassium:513.59mg
14.67%
Vitamin B5:1.17mg
11.66%
Iron:1.98mg
11%
Folate:42.7µg
10.67%
Copper:0.17mg
8.48%
Vitamin B1:0.12mg
7.86%
Vitamin B2:0.12mg
7.34%
Zinc:0.96mg
6.41%
Calcium:52.08mg
5.21%
Vitamin B12:0.11µg
1.88%