Za'atar Grilled Chicken Bulgur Bowls with Tahini Sauce
Za’atar spiced grilled chicken is paired with fluffy bulgur, roasted vegetables, feta cheese, and creamy tahini sauce in this healthy, flavor-packed main course.
Ingredients
For the Za’atar Chicken:
- ¼ cup (60 mL) extra virgin olive oil
- 2 heaping tablespoons za’atar spice blend salt-free
- 1 tablespoon fresh lemon juice
- 2 garlic cloves grated with a microplane or finely minced
- pinch dried red pepper flakes
- 1 lb (16 oz) chicken tenderloins tendons trimmed and discarded
- kosher salt
- freshly ground black pepper
For the Roasted Vegetables:
- 2 medium eggplant (roughly 1 lb) trimmed and cut into ¾-inch chunks
- 2 medium zucchini (roughly ¾ lb) trimmed and cut into ¾-inch chunks
- 12 ounces cherry tomatoes (roughly ¾ lb)
- 2 tablespoons (30 mL) extra virgin olive oil
- 1 teaspoon za’atar spice blend
- kosher salt
- freshly ground black pepper
For the Bulgur:
- 1 cup Bob’s Red Mill Golden Bulgur medium grind #2
- 2 cups (480 mL) cold water
- large pinch kosher salt
For the Tahini Sauce:
- ¼ cup tahini paste I recommend Soom brand
- 2 tablespoons (30 mL) fresh lemon juice
- 2-3 tablespoons (30-45 mL) warm water
- kosher salt
- freshly ground black pepper
For Serving:
- 3-4 ounces crumbled feta cheese see recipe note
- fresh dill sprigs for garnishing
- fresh mint leaves, torn for garnishing
- za’atar spice blend for sprinkling
Instructions
- Marinate the Chicken: Combine the olive oil, za’atar spice blend, lemon juice, garlic, and pepper flakes in a gallon-size Ziploc container (or in a large shallow container). Add the chicken, squeeze out any excess air from the bag, close, and distribute the marinade evenly on the chicken pieces. Refrigerate and marinate, flipping the chicken several times throughout, for a minimum of 45 minutes or up to 2 hours.
- Prepare the Roasted Vegetables: As the chicken is finishing marinating, preheat the oven to 450°F (230°C) with a rack in the center position. Pat the eggplant and zucchini dry with a clean kitchen towel, and transfer to a half sheet pan. Drizzle and toss with the olive oil, za’aatar blend, salt, and pepper, and distribute into an even layer. Roast for 20 to 25 minutes, tossing halfway through, or until the vegetables are lightly caramelized and the tomatoes have just burst.
- Cook the Bulgur: As the vegetables are roasting, cook the bulgur. Combine the bulgur, cold water, and salt in a small saucepan. Bring to a boil, cover, and reduce the heat to a simmer. Cook until tender, about 12 minutes. Drain any excess liquid (if there is any), fluff with a fork, and set aside until ready to serve.
- Cook the Chicken: To cook the chicken, preheat a large (preferably, cast-iron) grill pan over medium-high heat. You can also use an outdoor gas grill. Grease the pan lightly with olive oil. Remove the chicken from the marinade, and season on both sides with salt and pepper. Grill the tenderloins for roughly 2 to 3 minutes, flip, and continue cooking for 2 to 3 minutes until the internal temperature reaches 165°F (74°C). Cook time will vary depending on the thickness of your chicken tenderloins. Rest the chicken on a clean plate for 5 minutes.
- Prepare the Tahini Sauce: In a small bowl, whisk together the tahini, lemon juice, salt, and pepper. Whisk in the warm water, adding a tablespoon at a time. The sauce should be creamy and slightly thick, but be able to drizzle from a spoon. If it is too thick, add another teaspoon or so of hot water. Set aside until serving.
- Assemble Bowls: Serve the fluffy bulgur, top with roasted vegetables, and chicken. Drizzle with tahini sauce and top with crumbled feta cheese, fresh dill, and mint. Sprinkle lightly with za’atar spice (if desired). This dish tastes great both hot, lukewarm, or cold as leftovers.
Tips for Success:
- Make Ahead: Many components of this dish can be prepped ahead, including the roasted vegetables, tahini sauce, and bulgur. I prefer to cook the chicken just before serving, but you can even prep this ahead as well for easy assembly.
- Leftover tahini sauce can be put in a container and stored in the fridge for up to a week or longer. It will thicken when cold – add warm water, teaspoon at at time, to loosen.
- Avoid buying pre-crumbled feta cheese. It is dry, crumbly, and usually of lower quality than feta packed in brine. Brine-packed feta is much creamier when crumbled by hand and significantly more delicious!
Serving: 1serving, Calories: 832kcal, Carbohydrates: 42g, Protein: 55g, Fat: 52g, Saturated Fat: 18g, Polyunsaturated Fat: 31g, Cholesterol: 172mg, Sodium: 1796mg, Fiber: 12g, Sugar: 17g