Tabouli Chicken Casserole
Elevate your weeknight dinner game with this flavorful Tabouli Chicken Casserole! This Mediterranean-inspired dish combines tender, golden-seared chicken breasts with a vibrant tabouli base made from hearty bulgur wheat, fresh parsley, mint, tomatoes, and cucumbers. Infused with bright lemon juice, fragrant cumin, and a touch of garlic, this casserole is baked to perfection with a savory blend of chicken broth and topped with melted Mozzarella and tangy Feta cheese. Simple yet satisfying, it marries wholesome ingredients with rich, cheesy indulgence. Perfect for meal prepping or serving at gatherings, this one-pan recipe is as easy to prepare as it is delicious.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup bulgur wheat
- 2 cups boiling water
- 1 cup fresh parsley, chopped
- 0.5 cup fresh mint, chopped
- 2 medium tomatoes, diced
- 1 medium cucumber, diced
- 3 stalks green onions, sliced
- 0.25 cup lemon juice
- 0.25 cup extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1.5 cups chicken broth
- 1 cup Mozzarella cheese, shredded
- 0.5 cup Feta cheese, crumbled
Instructions
Preheat the oven to 375°F (190°C).
Place the bulgur wheat in a heatproof bowl. Pour the boiling water over the bulgur, cover the bowl, and let it sit for 15 minutes until the bulgur absorbs the water and softens. Fluff with a fork and set aside.
Season the chicken breasts with 1 teaspoon of salt, 0.5 teaspoon of black pepper, garlic powder, and ground cumin.
Heat a large skillet over medium heat and sear the chicken breasts for 3-4 minutes per side until golden brown (they do not need to be fully cooked). Remove and set aside.
In a large mixing bowl, combine the prepared bulgur, parsley, mint, diced tomatoes, cucumber, green onions, lemon juice, olive oil, 0.5 teaspoon salt, and 0.5 teaspoon black pepper. Mix well to create the tabouli base.
Layer the tabouli mixture evenly in the bottom of a 9x13-inch casserole dish.
Place the seared chicken breasts on top of the tabouli mixture.
Pour chicken broth evenly over the casserole to add moisture for baking.
Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for 25 minutes.
Uncover the casserole dish and sprinkle shredded Mozzarella and crumbled Feta cheese evenly over the top.
Return the dish to the oven and bake for an additional 10-15 minutes, or until the chicken is fully cooked (internal temperature of 165°F) and the cheese is melted and bubbly.
Remove the casserole from the oven and let it rest for 5 minutes before serving.
Garnish with extra parsley or mint if desired and serve warm.
Nutrition Facts
Calories |
2690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 129.2 g | 166% | |
| Saturated Fat | 43.4 g | 217% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 484 mg | 161% | |
| Sodium | 6808 mg | 296% | |
| Total Carbohydrate | 208.4 g | 76% | |
| Dietary Fiber | 57.5 g | 205% | |
| Total Sugars | 26.9 g | ||
| Protein | 195.6 g | 391% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 2539 mg | 195% | |
| Iron | 36.7 mg | 204% | |
| Potassium | 6192 mg | 132% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
