:: Bulgarwheat Chicken Rocket and Parsley Salad

March 12, 2009 at 9:00 pm 13 comments

Originally a middle eastern ingredient bulgar wheat is made from cracked wheat kernels.  It’s an excellent store cupboard ingredient which is highly nutritious and can be stored for long periods of time.  This wholegrain product is packed with fiber and protein, but is low in calories, plus it’s so easy to make.  If you have never tried it before I would describe it as mix between couscous and brown rice.

Bulgarwheat Chicken Rocket and Parsley Salad

This sort of recipe is perfect for entertaining, it can easily be made the night before and stored in the fridge.

Serves 4-6 people.
200g bulgar wheat.
1 teaspoon of vegetable bouillon powder.
3 chicken breasts.
A large handful of parsley, roughly chopped.
A large handful of rocket, roughly chopped.
400g tin of chickpeas, drained and roughly chopped.
1 tablespoon of balsamic vinegar.
3 tablespoons of extra virgin olive oil.
A good pinch of sea salt and ground black pepper.

Place the bulgar wheat in a large bowl and cover with boiling water.  Stir through the vegetable bouillon powder, cover with cloth or a cling film and allow to sit for about 30 minutes or until all the water is soaked up.  Brush the chicken breasts with 1 tablespoon of olive oil and season with salt and black pepper.  Heat a griddle pan over a high heat and just before it begins smoking add the chicken breasts.  Reduce the heat slightly and cook on both sides for approximately 6-7 minutes either side depending on the size of the chicken breasts.  Remove the chicken from the pan and roughly chop into bitesize pieces.  Add the chicken, parsley and rocket to the bulgar wheat and stir through to combine.  Season with a good pinch of sea salt and ground black pepper and stir through the remaining olive oil and balsamic vinegar.  Transfer to a serving dish and enjoy!

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Entry filed under: bulgar wheat, chicken, herbs, parsley, rocket, salad.

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13 Comments Add your own

  • 1. Melissa  |  March 12, 2009 at 6:49 pm

    That looks delicious! I think I am definitely going to have to make it. I love couscous, so I am sure I would love anything that is like it!

    Reply
  • 2. Mindy  |  March 12, 2009 at 7:41 pm

    I’ve never had bulgar in anything but tabouli (which I absolutely love), and this looks amazing! As soon as we break the freezing mark around here, I’m making some!

    Reply
  • 3. Marc  |  March 12, 2009 at 8:19 pm

    Ive been reading this blog for a few weeks now… Must say, nice work… I made the peanut butter cookies and they were the business.

    Reply
  • 4. ... Brandi  |  March 12, 2009 at 9:07 pm

    Oh my…this looks lovely. I can’t wait to give it a try. Thank you for sharing!

    Reply
  • 5. brandi  |  March 12, 2009 at 9:08 pm

    This looks lovely. I can’t wait to give it a try. Thank you for sharing!

    Reply
  • 6. Stacey Snacks  |  March 12, 2009 at 9:10 pm

    I am making this for sure D.This looks fantastic and low in fat, which I need for Spring waistline!

    Reply
  • 7. Therese Mac Seain  |  March 13, 2009 at 12:43 am

    I love couscous This looks so great and I bet its great if your on a budget

    Reply
  • 8. hockeysticks  |  March 13, 2009 at 11:08 am

    are you chopping chickpeas in the photos ? do you just add them in straight from the tin ?

    Reply
  • 9. Culinary Cory  |  March 13, 2009 at 2:56 pm

    Love the simple ingredients and they colors are amazing.

    Reply
  • 10. Gavin  |  March 15, 2009 at 11:41 pm

    It must be chickpea salad season, I’ve had two recipes with them wind up in my inbox this week. This sounds like it would be a great substitute for Tabouli, IMHO. The chicken and chickpeas make it double as a salad and a main dish. Nummers…

    Reply
  • 11. Tokyoastrogirl  |  March 16, 2009 at 4:39 pm

    This looks so fresh and delicious. I’ll definitely be making it this week…maybe tossing in some lemon juice and tahini. Thanks for the idea!

    Reply
  • 12. Kevin  |  March 17, 2009 at 1:51 am

    That is a really nice looking salad!

    Reply
  • 13. Donal  |  March 18, 2009 at 11:52 pm

    Hey Melissa!Yeah definitely try it- especially if you like cous cous! 🙂Hey Mindy!Where are you that it’s still freezing?!Hey Marc!Thanks! Glad your likin it! I love the peanut butter cookies!Hey Brandi!Thanks a mill! 🙂Hey Stacey!Defo- perfect diet food! 🙂Hey Therese!Definitely it’s such a cheap ingredient!Hey Hockeysticks!Yeah I like to give them a little chop before I add them to the salad!Hey Cory!Thanks!Hey Gavin!Yeah I would definitely eat this as a main meal!Hey Tokyo!Ooooh nice suggestion! Lovely!Hey Kevin!Thanks! 🙂

    Reply

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