Packed full of flavour, colour this healthy meal provides fuel for your training and protein for your recovery.
Crispy Chicken with Beetroot, Bulghur Wheat and Herb Salad
- ¾ cup bulghar wheat
- ½ cup reduced salt chicken stock heated
- 2 large boneless chicken breasts (400g) sliced in half horizontally to make 4 fillets
- ¼ tsp Moroccan seasoning
- 1 Tbsp lemon juice
- 1 egg lightly beaten with 2 tablespoons water
- 1 cup panko breadcrumbs
- oil spray
- 1 cup carrot grated
- 150 g beetroot grated
- 2 spring onions chopped
- 1 cup red cabbage very finely chopped
- 4 cups baby spinach or mixed salad leaves
- ½ cup parsley chopped
- ⅓ cup mint chopped
- ¼ cup Moroccan seasoning
- ⅓ cup dried dates chopped
- ⅓ cup low-fat natural yoghurt
- 1 Tbsp tahini
- 1 clove garlic crushed
- 1 Tbsp lemon juice
- Place bulghar wheat in a bowl and pour over chicken stock with enough boiling water to cover (about 1 cup). Leave for 15 minutes. Drain, place in a bowl. Leave to cool.
- Place chicken fillets in a plastic bag. Beat with a rolling pin to flatten into a piece that is evenly thin. Place in a non-metallic bowl. Sprinkle with seasoning and lemon juice, turning so the chicken is evenly coated. Set aside for 5-10 minutes.
- Preheat grill. Lightly spray a baking tray. Dip each chicken fillet in egg, then coat in the breadcrumbs. Place on baking tray and spray with oil. Grill until crumbs are golden brown – about 5 minutes. Turn chicken, spray and repeat.
- Add vegetables, herbs and dates to bulghar wheat. Toss lightly. Mix yoghurt, tahini, garlic and lemon juice together. Stir through bulghur wheat.
- To serve, place bulghur wheat slaw onto plates. Add sliced chicken fillet. Serve.
Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.
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If you enjoyed this recipe here is one I published previously: