Recipe - Tabouli Salad with Greek Yogurt Chicken
Tabouli Salad with Greek Yogurt Chicken
Makes 4 servings
Preparation time: 15 minutes
Cook time: 15 minutes
Nutrition Goldmine: Bulgur (cracked wheat) is a very rich source of insoluble fiber. Parsley is a great source of folic acid and Vitamin C, and also a natural breath freshener.
1 c. whole wheat bulgur
1 c. boiling water
1 medium tomato, chopped into bite size pieces
1 cucumber, peeled and chopped into small pieces
2 scallions, finely diced
¼ c. parsley, finely chopped
¼ c. mint, finely chopped
3 Tbsp. lemon juice
3 Tbsp. olive oil
¼ tsp. salt
Bring water to boil. Stir in bulgur, cover and let stand for 15 minutes.Fluff grain with a fork. Combine chopped vegetables, scallions, parsley and mint and then add to cooled bulgur. Whisk lemon juice, olive oil and salt together. Pour over bulgur and vegetables and toss. Serve immediately or store in refrigerator in covered container.
Per serving: 230 calories, 5 gm protein, 31 gm carbohydrate, 11 gm fat, 1 gm sat, 8 gm mono,0 mg cholesterol, 8 gm fiber, 157 mg sodium
The seasoned cook recommends making sure the water is boiling before adding the bulgur. Add more mint for a zestier taste.
Greek Yogurt Chicken
Preparation time: 10 minutes
Cook time: 35 minutes
Nutrition Goldmine: Lemon pulp and juice are rich sources of Vitamin C. Limonene, a powerful phytochemical, is found mainly in the lemon peel.
1 c. plain low-fat yogurt
2 Tbsp. lemon peel, finely grated
1½ Tbsp. lemon juice
2 Tbsp. fresh oregano, finely chopped
2 Tbsp. parsley, finely chopped 1 clove garlic, minced
¼ tsp. salt
¼ tsp. ground pepper
1 lb. chicken breasts, boneless, skinless,cut into 4 servings
Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt, and pepper. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce. Preheat oven to broil. Broil chicken for 5 minutes on each side. Spoon the remaining yogurt sauce over the chicken and serve with tabouli. Garnish the plate with a thin lemon slice and a sprig of parsley.
Per serving: 229 calories, 38 gm protein, 7 gm carbohydrate, 4 gm fat, 1 gm sat, 1 gm mono, 96 mg cholesterol,1 gm fiber, 273 mg sodium
The seasoned cook may serve this dish over couscous, too.