How to Prepare Tasty Tabbouleh and Lemon Grilled Chicken


Tabbouleh and Lemon Grilled Chicken.

Tabbouleh and Lemon Grilled Chicken You can have Tabbouleh and Lemon Grilled Chicken using 22 ingredients and 7 steps. Here is how you cook that.

Ingredients of Tabbouleh and Lemon Grilled Chicken

  1. Prepare of For the Tabbouleh :-.
  2. It's 40 g of bulgur wheat / 1½ oz ..
  3. Prepare 150 g of tomato flesh (chopped) / 5 oz ..
  4. You need 100 g of scallion spring onion / (thinly chopped) / 3½ oz ..
  5. It's 50 g of flat leaf parsley (leaves only) / 2 oz ..
  6. You need 25 g of mint (leaves only) / 1 oz ..
  7. Prepare 1 tablespoons of lemon juice.
  8. You need 1 tablespoons of vegetable stock (cold).
  9. Prepare ½ teaspoon of cinnamon.
  10. You need ¼ teaspoon of nutmeg.
  11. It's ¼ teaspoon of cloves.
  12. It's ¼ teaspoon of black pepper.
  13. Prepare of Lemon Chicken For the Grilled :-.
  14. It's 750 g of chicken breasts / 26½ oz . (4).
  15. Prepare 6 tablespoons of vegetable stock (cold).
  16. It's 1 of lemon zest and a squeeze of juice from.
  17. It's 4 teaspoons of garlic powder.
  18. You need 1 teaspoon of thyme.
  19. Prepare 1 teaspoon of oregano.
  20. You need ½ teaspoon of black pepper ground.
  21. Prepare of Spray2Cook ” ( a word used to describe.
  22. You need of any low - cal . non - stick cook ’ s oil spray ).

Tabbouleh and Lemon Grilled Chicken instructions

  1. Use a meat mallet to gently pound the chicken breasts until they are evenly 12 mm / ½ inch thick. Mix the ingredients listed after the chicken and put in a polythene bag with the chicken breasts. Manipulate the breasts until they are all well coated. Tie off the bag to seal and place on a tray in the refrigerator. Allow marinating for at least 2 hours and preferably longer..
  2. Place the bulgur wheat into a small bowl and cover with 75ml / 3fl. oz. of boiling water. Stir, then set aside for 20 minutes to allow the bulgur wheat to absorb all of the water..
  3. Remove the parsley leaves and mint leaves leaving very little stalk. Chop them with a very sharp knife avoiding crushing. Chop fine but stop before loosing the leaf structure..
  4. To Skin The Tomatoes: Place in boiling water for 1 minute. Remove the tomatoes and the skin should peel off easily. Cut the tomato in half and de-seed keeping only the flesh. Continue until enough flesh has been harvested to make up the weight required..
  5. Chop and mix the tomatoes with the parsley, mint and scallions. Tumble the bulgur wheat around in its bowl then feather into the mixture. As the bulgur wheat is added use the Spray2Cook to give the ingredients sheen. Mix and scatter the herbs. Mix the lemon juice with the stock and drizzle over the tabbouleh..
  6. Preheat a broiler / grill to a high heat with a gridded tray under the heat. Spray the grid with Spray2Cook and place the chicken on the hot grid. Spray the top surface with Spray2Cook and broil / grill for 3 minutes. Turn over and spray the new upper side (the side with the with grid marks) with Spray2Cook and broil / grill for 3 minutes..
  7. Serve the chicken with tabbouleh..

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