Sunday, August 9, 2015

Chicken on a Bed of Bulgar Wheat with Broccoli, SRC

Sometimes I just want salad for dinner, kind of like craving breakfast for dinner....it just sounds right. That is what I was thinking of when I got my August assignment for the Secret Recipe Club. Salad...salad for dinner..nothing heavy, nothing sweet, just good and healthy!  

As I started to explore Searching for Spice, my assigned blog, I was ever so happy.  Corina lives in England with her husband and two children, Little Miss Spice and Master Spice...so cute....  When she began her blog her intent was to have a location where she could easily find her favorite recipes. Loving herbs and spices she found inspiration in recipes from around the world with some of her favorite dishes being curries, stir fries and spicy salads.  As I said....I was ever so happy and excited to explore....

As I paged through the blog I found a few dishes that I will be certain to include on a menu soon! I love spicy foods and was having a wonderful afternoon contemplating the Huevos Rancheros and Grated Rainbow Salad with Sesame Feta Fritters.  And then,.....I found the recipe, a nice healthy salad that has a bit of spice!  It is Jamie Oliver's Chicken, Broccoli and Bulgur Wheat Salad and I am so happy that Corina tried it and gave it a thumbs up.  It was so delicious.   

My experience using bulgur has been limited to Tabouleh so it was time to branch out.  

I made the recipe as presented except that we barbecued the chicken breasts instead of frying them.


Chicken on a Bed of Bulgur with Broccoli
adapted from Searching for Spice

Yield:  2-4 servings

2 boneless skinless chicken breasts
1 tsp ground coriander
Salt 
Pepper

8-10 broccoli florets
3/4 cup bulgur wheat
4-5 radishes washed and thinly sliced

2 green onions, thinly sliced, both white and green parts or 1 spring onion, chopped
4-5 mint leaves, chopped
2 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar

1 Tbsp sunflower seeds
4 ounces plain Greek yogurt
Piri piri sauce or any other hot sauce

Trim the chicken breasts.  Place the breasts between two pieces of parchment and pound the chicken slightly to flatten it.  Rub the coriander, salt and black pepper into the chicken breasts. The chicken may be barbecued or fried in a tablespoon or two of olive oil over medium heat.  Turn the chicken halfway through cooking.

In a medium sauce pan, bring water to boil.  Add the broccoli.  After five minutes, using a slotted spoon, remove the broccoli from the water.  Add the bulgur wheat, stir, cover, remove from heat and let sit for 12-15 minutes.

Place the broccoli florets on a griddle or in a fry an and let it char slightly on each side.

Place the sunflower seeds in a small, dry frying pan and toast them gently.  Be careful that they do not burn.

Prepare the dressing by mixing the vinegar, oil, mint leaves, and chopped onion in a small bowl. Some of the onion may be reserved for garnish, if desired.

Drain the bulgur and rinse it in cold water, drain excess water.  Place the bulgur in the center of a platter.  Drizzle the dressing over the top of the bulgur.

Slice the chicken and arrange it on top of the bulgur.  Put the broccoli and the radishes around the bulgur and chicken.  Sprinkle with the sunflower seeds.  Add four dollops of plain Greek yogurt and drizzle with hot sauce.



I will definitely make this again.  It was delicious.  It was prefect for the hot weather that we have been having....not heavy or sweet, just good and healthy!

You are certain to like the healthy recipes that Corina posts on her blog...stop by and take a look.


8 comments:

  1. I'm so glad you liked this. I love this salad and it's one of the most popular recipes on my blog too!

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  2. Beautiful salad Kate and perfect for any time of the year. I love bulgur but often forget about it. Thank you and Corina for the reminder.

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  3. Great presentation Kathy - I don't believe I've ever eaten bulgar wheat but I can see diving into this dish.

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  4. It looks both healthy and comfort-foody.

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  5. This looks like the perfect summer meal!

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  6. I love all the ingredients in this salad! It is one of my favorite dinners to have during the long hot days of summer, spring, fall - well most of the year. This one looks like it should be on my table tonight!

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  7. This recipe is right up my alley - pinning!! I'm happy to be new the SRC this month - I'd love it if you'd stop by and check out my post.

    http://www.butteryum.org/blog/2015/8/9/coconut-bread-secret-recipe-club

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  8. So healthy! Looks great! I've also only used bulgar for tabbouleh - maybe I can change that!

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