- A bag of bulgar wheat
- A punnet of tomatoes
- A bag of spring greens
- A handful of flat leaf parsley
- 1 garlic clove
- 1 lemon
- 2 skinless, boneless chicken breasts
- 300ml hot water
- 1½ tbsp olive oil
- Sea salt
- Freshly ground pepper
- Heatproof bowl
- Sieve
- Measuring jug
- Pan
- Colander (optional)
- Cling film
- Rolling pin
- Griddle or frying pan
- 1.
Fill the kettle and boil it. Rinse the bulgar wheat under cold running water. Tip into a heatproof bowl. Pour in 300ml hot water from the kettle. Cover with a saucer. Put to one side for 15 mins to soak.
- 2.
Quarter the tomatoes. Scoop out the seeds with a teaspoon. Finely chop the tomatoes. Pop them in a large bowl.
- 3.
Finely slice the spring greens. Throw away the thick cores. Put the leaves in a pan. Cover with hot water. Bring to the boil. Simmer for 3-5 mins till tender but not too soft. Drain. Rinse with cold water.
- 4.
Add the spring greens to the bowl with the tomatoes. Finely chop the parsley leaves and stalks. Add to the tomatoes and spring greens.
- 5.
Peel and grate or crush the garlic clove. Finely grate or pare the zest from the lemon. Juice it. Stir together the garlic, lemon zest, juice and 1 tbsp olive oil. Season with salt and pepper.
- 6.
When the bulgar wheat has soaked up all the water, give it a stir with a fork to loosen it up then add it to the veg with the dressing. Stir everything together. Taste. Adjust the seasoning.
- 7.
Pop the chicken breasts on a piece of cling film. Cover with another layer of cling film. Bash with a rolling pin till around 1 cm thick.
- 8.
Brush the chicken breasts with ½ tbsp olive oil each. Season. Warm a griddle or frying pan. Add the chicken. Fry for 3-4 mins on each side till they're cooked through. Serve with the tabbouleh.