Chicken and Feta Tabbouleh

I almost forgot to post this – I mentioned it a bit ago when I made the honey-roasted chicken. This was how I used the remaining chicken breast. It also used up a number of other odds and ends, like tomatoes, parsley, and cucumbers that were beginning to show signs of age. It almost seems more like a chopped salad with bulgur rather than tabbouleh, but I think I added a little more of the vegetables to it. The original recipe was from Cooking Light, but I lightened it by eliminating the olive oil and using fat free feta. I wanted fewer fat grams because I plan to take it for lunch.  Here’s a secret: people always rave about my tabbouleh and I have been leaving out the olive oil for years. No one seems to notice the difference.

Chicken and Feta Tabbouleh

¾ cup uncooked bulgur
1 cup boiling water
2 cups diced cooked skinless, boneless chicken breast
1 cup coarsely chopped plum tomato
1 cup coarsely chopped English cucumber
¾ cup chopped fresh parsley
½ cup (2 ounces) fat free feta cheese, crumbled
1/3 cup finely chopped green onions
¼  cup chopped fresh mint
2 Tablespoons fresh lemon juice
1 teaspoon bottled minced garlic
¼ teaspoon salt (or to taste)
¼ teaspoon ground cumin
¼ teaspoon black pepper

Place bulgur in a medium bowl. Add 1 cup boiling water, making sure bulgur is covered. Let stand 15 minutes or until liquid is absorbed. Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.  Easy, wasn’t it. This makes 4 servings with about 2 grams of fat/serving


HINT: I don’t have an electric or other fancy juicer.  I use my grandmother’s old glass juicer, which works quite well.


If you want to maximize the juice you get from lemons, limes, and the like, there are two ways to make citrus fruit juicier. The first way is to poke holes in the skin of the fruit and microwave them for about 2 minutes on half power.  You need to let them cool before you juice them.  If you don’t want to microwave them, or you’re in a hurry, you can roll the fruit around firmly on the counter for a bit.  This breaks down the inside and makes them easier to juice.


2 Responses to “Chicken and Feta Tabbouleh”

  1. 1 Dani May 5, 2009 at 9:51 am

    This sounds absolutely wonderful. I’m always looking for ways to use up leftover roast chicken. I tried mixing canned chicken with store-brought tabbouleh for the first time last week, and wondered if I could just make it all from scratch.

    I love your blog! So glad I discovered it. I’ll be following 🙂 I’m trying to cook my way to being a few pounds lighter as well.

  2. 2 perpetualfeast May 6, 2009 at 6:44 am

    It’s great when you can eat great food and still lose weight. Good Luck.

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I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

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