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Ingredients

Tabbouleh

  • Bulghur wheat – as per plan portion (same as pasta, rice and quinoa) 
  • 1 cup diced cucumber 
  • 1 cup diced tomato or cherry tomatoes
  • 1/3 cup finely diced green onion
  • 2 large bunches of parsley
  • Optional: ¼ cup chopped fresh mint
  • 1 clove of garlic, crushed 
  • Juice of 1 lemon 
  • Olive oil as per portion on plan.
  • Optional: Chopped Kale, spinach or lettuce
  • salt

 

Lemon pepper chicken

  • Chicken – as per portion on plan 
  • Juice of 1 lemon 
  • 2 tsp lemon pepper seasoning (Or combine 1-2 tsp lemon zest, 1tsp pepper, ½ tsp salt) 
  • ½ tsp garlic powder (optional)

 

Methods

Tabbouleh

Combine cucumber and tomatoes in a bowl with a pinch of salt and let sit for 10 mins.

Cook bulghur wheat according to packet instructions and cool. Meanwhile, cut the thick stems of the parsley and finely chop parsley and thin stems. Strain and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl and add parsley, cooled bulghur, chopped onion and mint. If using Kale spinach or lettuce add this now also. 

In a small bowl mix together lemon juice, garlic, olive oil and a pinch of salt. Pour over salad and stir to combine.

 

Lemon pepper chicken

Drizzle lemon juice over chicken and rub all over with lemon pepper reasoning and garlic powder. 

Fry chicken in spray oil or lightly spray chicken with oil and Bake at 180C for 20-25 minutes (or until chicken cooked).

 

Serve chicken over salad and season with salt and pepper.

Serves 2 




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