Description
A delicate bulgur wheat salad with fresh veggies and chunks of tender herby poached chicken, all lightly dressed in simple olive oil. Nutritious and very very tasty!
Ingredients
Units
Scale
For poaching the chicken:
- 2 chicken breasts
- 1 white onion, peeled and quartered
- A few sprigs of fresh rosemary
- 2 cloves garlic, unpeeled and gently squashed with the flat edge of a knife
- 1 lemon, sliced
- 1.4 litres boiling vegetable stock (1-2 cubes in 1.4 litres of boiling water)
For the bulgur wheat salad:
- 160 g bulgur wheat
- 400 ml vegetable stock
- 1 pepper, chopped
- 1 red onion, sliced
- 50 g sweetcorn
- 1 carrot, grated
- Olive oil
Instructions
- Put the 1.4 litres of hot vegetable stock in a large pan with a lid. Add the garlic, rosemary sprigs, sliced lemon, white onion and chicken breasts and a good pinch of salt.
- Put the pan over a low heat and allow to come up to a gentle simmer. Simmer gently for 40-60 minutes (depending on the size of your pieces of chicken) until the chicken is cooked through and tender – don’t rush this step as doing it slowly will give you the most tender chicken.
- When the chicken breasts are cooked through, remove them to a plate to cool down.
- Put the bulgur wheat in a sauce pan and pour over the 400ml of vegetable stock. Place over a medium heat and simmer for about 10 minutes until the bulgur wheat has absorbed the stock and fluffed up (don’t be afraid to add some more boiling water if it looks like it needs it). Drain the bulgur wheat using a fine mesh sieve to remove any excess liquid and leave it to cool down.
- Prepare the red onion, carrot and pepper and put in a bowl with the sweetcorn. Add the cooled bulgur wheat and a good drizzle of olive oil.
- Break the chicken up into chunks and shreds and add to the bulgur wheat. Season to taste and mix everything together, adding more olive oil if needed to bring everything together.
- Serve and enjoy!
- Prep Time: 15 minutes
- Cook Time: 1 hour