Chicken Tabbouleh

I have been making this meal for over 20 years! The first iteration featured traditional bulgar, then came couscous, quinoa and now with hemp seeds.

It is based on traditional tabbouleh, with the addition of chicken. It is very forgiving; you can use more or less herbs or tomatoes (I like lots of both), chicken tenders grilled whole, or, as I have done here, fillets grilled and then sliced before serving. You can also add in sliced spring onions, garlic to the lemon/olive oil mix or toasted slivered almonds.

What are Hemp Seeds?

Hemp seeds have been around forever, but they are beginning to gain in popularity because of their low carb value and delicious taste! Australian Food Standards states, “Hemp or industrial hemp is a cannabis plant species (Cannabis sativa). Historically, hemp has been used as a source of fibre and oil. Hemp seeds and oil are used in other countries, including in Europe, Canada and the United States of America, in a range of foods. Hemp seeds contain protein, vitamins, minerals and polyunsaturated fatty acids, particularly omega-3 fatty acids.”

Unlike marijuana, hemp seeds contain very low levels of THC (tetrahydrocannabinol), which is the compound responsible for the psychoactive effects, nor does it have the therapeutic properties of cannabis oil.

It is a powerhouse of nutrients, including being:

• a complete protein, meaning they contain all nine essential amino acids.

• rich in omega-3 and omega-6 fatty acids, particularly gamma-linolenic acid (GLA), which has anti-inflammatory properties. And it offers the ideal 3:1 ratio of omega-6 to omega-3, which is considered optimal for human health.

• an excellent source of both soluble and insoluble fibre

• packed with essential vitamins such as vitamin E, and minerals like magnesium, phosphorus, potassium, iron, zinc, and calcium that support bone health, immunity, and cardiovascular function.

Herbs, tomatoes, pine nuts and lemons

Chicken, toasted pine nuts and chopped herbs

Hemps seeds, olive oil, lemon juice and salt

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Chicken Tabbouleh

Yield: 4

Author: Lee Newcombe

This is an all-time favourite! It's quick, easy, and nutritious for mid-week dinner and is ideal when contributing to a potluck meal.

Ingredients

• ¾ cup hemp seeds (hulled)
• 3 chicken breasts
• 250g rocket or spinach leaves
• large bunch of parsley, chopped
• large bunch of mint, chopped
• 200 g cherry tomatoes, halved
• ½ cup pine nuts, toasted
• 3 or 4 tbsp lemon juice (2 lemons)
• 3 tbsp olive oil

Instructions

1. Cook chicken and set aside to cool. Slice the chicken into strips.
2. Roast the pine nuts till golden. Let cool.
3. Place spinach, parsley, mint, and tomatoes in a bowl. Mix in the pine nuts and chicken.
4. Mix the hemp seeds, olive oil and lemon juice in a bowl. Stir carefully through the salad.
5. Serve and enjoy.