Herb Marinated Lemon Chicken

If you're anything like Ken and I who don't go in for salty meals, this is a quick meal to knock up at the end of a long day toiling in your home office.

A delicious and filling low-salt meal, also low in saturated fat! Packed with Mediterranean-style ingredients this recipe is a great nutrient balanced option for a home working lunch or dinner. Fresh parsley and mint with the zingy lemon make this full of flavour.

I think I'm going to try it with cous-cous and a pinch of a shake of curry spice too!

herb marinated lemon chicken with tabbouleh recipe for home workers

Prep time: 15 minutes + cooling time
Cook time: 25 minutes

Serves 4

  • 2 lemons
  • 1 tbsp extra virgin olive oil
  • 25g chopped fresh parsley
  • 4 skinless boneless chicken breasts, scored (500g)
  • 200g bulghar wheat
  • 4 tomatoes, diced (280g)
  • 1 tbsp chopped fresh mint, from a living pot of mint

Preheat the oven to 200oC, gas mark 6.

Mix together the zest and juice of 1 lemon, the oil and 1 tbsp parsley.

Add the chicken and marinate for 10-15 minutes.  Meanwhile, cook the bulghar wheat in a small saucepan with 200ml water, Simmer gently covered for 5 minutes. Cool with the lid on. 

Place the chicken in a small roasting tin and roast for 25 minutes.

Mix the tomatoes, remaining parsley, mint and juice of the remaining lemon into the bulghar wheat and serve with the chicken, pouring over the left over juices.

Hint and Tip

Serve the Tabbouleh with grilled white fish for another delicious low fat lunch or dinner.

Nutritional Information

Nutrient Per serving Per 100g
Calories (kcal) 295 111
Calories (KJ) 1243 470
Protein (g) 38 14
Fat (g) 10 3.6
 of which Saturated Fat (g) 2 0.9
Carbohydrate (g) 14 5
 of which Sugar (g) 3 1
Salt (g) Trace Trace
Sodium equivalent (g) Trace Trace

Keeping a pot of fresh, living herbs in the kitchen is a great way to make meals even more delicious by using them to enhance other flavours.

My personal favourite is Basil - I cannot go a day or a meal without Basil on my kitchen windowsill - and 'he' brightens up my home working day.

Pots of living herbs require little effort to look afterm, and having them to hand means that, with a quick snip, you can transform the taste of everyday meals.

For more information about fresh herbs, how to cook them and how to look after them at home, see www.freshlivingherbs.co.uk.

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