Bourghal, Tomato and Capsicum Salad with Chicken

  • Bourghal, Tomato and Capsicum Salad with Chicken
  • Bourghal, Tomato and Capsicum Salad with Chicken
  • Bourghal, Tomato and Capsicum Salad with Chicken
  • Bourghal, Tomato and Capsicum Salad with Chicken
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Rated 4.17 out of 5 based on 3 votes

Ingredients

  • 50 g bourghal (fine grit)
  • 1 clove garlic
  • 160 g tomatoes
  • 160 g red capsicum
  • 30 g spring onion, white part only
  • 30 g pitted black olives, sliced
  • 10 g fresh mint leaves
  • 10 g fresh parsley leaves
  • 40 ml fresh lemon juice
  • 2 x chicken breasts, skin and fat removed
  • 1 pinch salt and pepper to taste
  • 1 ml olive oil spray
  • 1 splash extra virgin olive oil (optional)

Method

This is a great, healthy recipe for those that are watching their calories or need to eat more fibre. Serves 2

Start by putting the bourghal in a large bowl and cover with plenty of boiling water. Leave to stand for 45 minutes until tender.

Finely chop the garlic, tomatoes, capsicum, spring onions and herbs and set aside.

About ten minutes before the bourghal is ready heat a griddle pan on high. If your chicken breasts are large, bash them with a rolling pin between two pieces of cling film until they are about 1cm thick, or butterfly them (open them up like a book with a knife). If the chicken breasts are too thick they will not cook evenly burning on the outside before they are cooked on this inside.

Season the chicken breasts, then spray them on both sides with the spray oil. Cook for 8-10 minutes until cooked through, turning once half way. They will take longer to cook if they are thick than about 1cm.

Allow the chicken to rest while you assemble the rest of the dish.

Drain the bourghal to remove all of the excess water. Return to the bowl and add the chopped garlic, vegetables and herbs. Stir to combine then add the lemon juice and season to taste with the salt and pepper. This dish tastes great like this, but f you are not watching your calorie intake it tastes even better with a drizzle of your best quality extra virgin olive oil.

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  • This looks great – A fresh meal perfect for spring!

    Reply

    by Patrick Fitzgerald on 03/10/2012, 17:10
    Patrick Fitzgerald