Thursday, April 15, 2010

Chicken and Feta Tabbouleh

 Chicken Feta Tabbouleh 3

My “daughter” (Hilary) is going on her mini Spring Break this weekend and requested a few things to take with her:  chicken salad and tabbouleh.  Being the good sister that I am, I happily obliged.  Plus I’ve needed a good excuse to get out of this cooking/blogging slump.

Last summer I mentioned to one of the dance moms who was making tabbouleh for dinner how much I loved it!  Hers had chicken and feta…could it get any better??  She returned that night to pick up her daughter with some for me to try and the recipe.  How exciting!  It was amazing…and healthy, the recipe was from Cooking Light!

Later that month I brought the recipe with me on our family beach trip and it was a hit there as well.  Even our “extra-mayo”, “no-butter-please, country-crock-only" friend loved it! 
 Seeded Cucumber Grape Tomatoes

Tabbouleh is made with bulgur (a quick cooking form of wheat…which is a fiber-rich whole grain), tomato, lots of parsley, and mint.  I opted to leave the mint out.  Bulgur can be tricky to locate…you may be able to find it by the rice and other grains in a regular grocery store.  Whole Foods definitely has it.  In Albertson’s it was by the olive oil?!?

Other changes I made: 1) baked my own chicken…but rotisserie is definitely easier, 2) used a little more olive oil, and 3) doubled the recipe.

I would probably have a smaller serving (not 1 1/2 cups) and serve it over lettuce…yes, another salad!

Soaked Bulgur Veggies for TabboulehChicken Feta Tabbouleh

Chicken and Feta Tabbouleh
adapted from

Makes 4 large servings (1 1/2 cups)

3/4  cup  uncooked bulgur
1  cup  boiling water
2  cups  chopped skinless, boneless rotisserie chicken breast
1  cup  chopped plum tomato
1  cup  chopped English cucumber (or a regular one with/ the seeds removed)
3/4  cup  chopped fresh parsley
1/2  cup  (2 ounces) crumbled feta cheese
1/3  cup  finely chopped green onions
1/4  cup  chopped fresh mint
2  tablespoons  fresh lemon juice
1  tablespoon  extra-virgin olive oil
1  teaspoon  minced garlic
1/4  teaspoon  salt
1/4  teaspoon  ground cumin
1/4  teaspoon  black pepper

Place bulgur in a medium bowl; cover with 1 cup boiling water. Let stand 15 minutes or until liquid is absorbed. 

Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.  Taste and re-season with salt, pepper, and cumin.

Per serving (1 1/2 cups) – 296 calories, 9.5 g fat (3.4 g saturated), 26 g carbohydrates, 6 g fiber, 28 g protein (exchanges: 1 1/2 starch, 1/2 vegetable, 3 protein, 2 fat; WW points: 6)

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