Healthy Food

Chef Ray – Crispy Chicken with Beetroot, Bulghur Wheat and Herb Salad

Packed full of flavour, colour this healthy meal provides fuel for your training and protein for your recovery.

From: Gray, Sophie; Swain, Sarah (April 2016) 4 Ways With Grain in: Healthy Food Guide

Serves 4

  • 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 teaspoon Moroccan seasoning
  • 1 tablespoon lemon juice
  • 1 egg, lightly beaten with 2 tablespoons water
  • 1 cup panko breadcrumbs
  • oil spray

Slaw

  • 1 cup carrot, grated
  • 150g 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

Dressing

  • ⅓ cup low-fat natural yoghurt
  • 1 tablespoon tahini
  • 1 clove garlic, crushed
  • 1 tablespoon lemon juice
  1. 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.
  2. 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.
  3. 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.
  4. Add vegetables, herbs and dates to bulghar wheat. Toss lightly. Mix yoghurt, tahini, garlic and lemon juice together. Stir through bulghur wheat.
  5. 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.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

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If you enjoyed this recipe here is one I published previously:

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