Crispy chicken with beetroot, bulgar wheat and herb salad

Crispy chicken with beetroot, bulgar wheat, and herb salad: the delightful symphony of flavors that’s both nutritious and tantalizing to the taste buds. Explore a journey through the preparation of this dish that’s a fusion of crunch, zest, and health, perfect for those seeking an adventurous culinary experience without compromising on wellness.

Ingredients for Crispy chicken with beetroot, bulgar wheat and herb salad:

• Chicken breasts: 2 (about 6 oz each) [170 grams each]
• Beetroot: 2 medium-sized, peeled and diced [200 grams]
• Bulgar wheat: 1 cup [190 grams]
• Mixed fresh herbs (parsley, dill, mint): 3/4 cup, chopped [50 grams]
• Olive oil: 2 tbsp [30 ml]
• Lemon juice: 1 tbsp [15 ml]
• Garlic cloves: 2, minced
• Salt: to taste
• Pepper: to taste
• Water: 2 cups [475 ml]

Preparation Time: 30 minutes
Cooking Time: 40 minutes

Serves: 2

Nutritional Facts (per serving):

• Calories: 520 kcal
• Protein: 35g
• Fat: 18g
• Carbs: 60g
• Fiber: 12g
• Sugars: 8g
• Sodium: 220mg

Cooking Instructions:

1. Begin by seasoning your chicken breasts with salt, pepper, and half of the minced garlic. Ensure it’s evenly spread.
2. In a skillet, heat 1 tablespoon of olive oil on medium heat.
3. Once hot, place the chicken breasts in, allowing each side to cook until golden and crispy, roughly 7 minutes each side.
4. In a separate pot, bring the 2 cups of water to a boil.
5. Introduce the bulgar wheat, stirring occasionally. Let it simmer for about 15 minutes or until the wheat becomes soft. Drain any excess water.
6. In a mixing bowl, combine the beetroot, bulgar wheat, remaining olive oil, lemon juice, and the rest of the garlic.
7. Toss in the mixed herbs next, ensuring everything is well combined.
8. Season the salad with salt and pepper, adjusting to your preference.

Tips:

1. For a more pronounced flavor, consider marinating the chicken in garlic, lemon juice, and herbs for at least 30 minutes prior to cooking.
2. You can roast the beetroot prior to adding it to the salad for a richer, earthier flavor.
3. Feel free to add other veggies like cucumbers or bell peppers to the salad for added crunch.

Serving Suggestions:

• Lay a generous portion of the beetroot, bulgar wheat, and herb salad on a plate.
• Place the crispy chicken on top, allowing the fusion of flavors to mingle.
• Drizzle a touch of olive oil or lemon zest if desired, and serve immediately.
• This dish pairs wonderfully with a fresh, cool glass of iced tea or a sparkling water with a slice of lemon.

Revel in the delightful burst of flavors and textures that Crispy chicken with beetroot, bulgar wheat, and herb salad brings. It’s a dance of savory, zesty, and herbaceous notes that promises to be a staple in your culinary adventures. Remember, food is not just about sustenance; it’s an experience, a journey. Let this dish be a testament to that. Cheers to health and gastronomic delights!

CRISPY CHICKEN WITH BEETROOT, BULGAR WHEAT AND HERB SALAD

Crispy chicken with beetroot, bulgar wheat, and herb salad: the delightful symphony of flavors that’s both nutritious and tantalizing to the taste buds. Explore a journey through the preparation of this dish that’s a fusion of crunch, zest, and health, perfect for those seeking an adventurous culinary experience without compromising on wellness.

5 from 2 votes

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Prep Time: 30 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour 10 minutes minutes

Nutritions

Nutrition Facts

CRISPY CHICKEN WITH BEETROOT, BULGAR WHEAT AND HERB SALAD

Amount per Serving

Calories

520

% Daily Value*

Fat

 

18

g

28

%

Sodium

 

220

mg

10

%

Carbohydrates

 

60

g

20

%

Fiber

 

12

g

50

%

Sugar

 

8

g

9

%

Protein

 

35

g

70

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chicken breasts: 2 about 6 oz each [170 grams each]
• Beetroot: 2 medium-sized peeled and diced [200 grams]
• Bulgar wheat: 1 cup [190 grams]
• Mixed fresh herbs parsley, dill, mint: 3/4 cup, chopped [50 grams]
• Olive oil: 2 tbsp [30 ml]
• Lemon juice: 1 tbsp [15 ml]
• Garlic cloves: 2 minced
• Salt: to taste
• Pepper: to taste
• Water: 2 cups [475 ml]

Instructions

• Begin by seasoning your chicken breasts with salt, pepper, and half of the minced garlic. Ensure it’s evenly spread.
• In a skillet, heat 1 tablespoon of olive oil on medium heat.
• Once hot, place the chicken breasts in, allowing each side to cook until golden and crispy, roughly 7 minutes each side.
• In a separate pot, bring the 2 cups of water to a boil.
• Introduce the bulgar wheat, stirring occasionally. Let it simmer for about 15 minutes or until the wheat becomes soft. Drain any excess water.
• In a mixing bowl, combine the beetroot, bulgar wheat, remaining olive oil, lemon juice, and the rest of the garlic.
• Toss in the mixed herbs next, ensuring everything is well combined.
• Season the salad with salt and pepper, adjusting to your preference.

Notes

TIPS:

1. For a more pronounced flavor, consider marinating the chicken in garlic, lemon juice, and herbs for at least 30 minutes prior to cooking.
2. You can roast the beetroot prior to adding it to the salad for a richer, earthier flavor.
3. Feel free to add other veggies like cucumbers or bell peppers to the salad for added crunch.

SERVING SUGGESTIONS:

• Lay a generous portion of the beetroot, bulgar wheat, and herb salad on a plate.
• Place the crispy chicken on top, allowing the fusion of flavors to mingle.
• Drizzle a touch of olive oil or lemon zest if desired, and serve immediately.
• This dish pairs wonderfully with a fresh, cool glass of iced tea or a sparkling water with a slice of lemon.