Tabouli Chicken Casserole

Tabouli Chicken Casserole Recipe from Egypt | Ingredients: Chicken, Artichoke, Chickpeas, Tomatoes, Carrots, and more

Region / culture: Egypt | Preparation time: 20 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Tabouli Chicken Casserole is a delicious and hearty dish that combines the flavors of Mediterranean cuisine with the convenience of a casserole. This recipe is perfect for a family dinner or a potluck gathering, as it is easy to prepare and can be made ahead of time.

History

Tabouli Chicken Casserole is a modern twist on traditional tabouli salad, a popular Middle Eastern dish made with bulgur, parsley, mint, tomatoes, and cucumbers. By adding chicken, artichokes, and chickpeas to the mix, this casserole becomes a complete meal that is both satisfying and nutritious.

Ingredients

1 broiler-fryer chicken, cut up
2 cans (6 oz / 170 g each) marinated artichoke hearts, drained
1 can (15 oz / 425 g) chickpeas, drained
1 can (15 oz / 425 g) chopped, crushed or diced tomatoes
3 medium carrots, coarsely grated
0.5 cup chicken broth
1 cup white wine
1 tbsp fresh chopped mint
1 tsp chopped garlic
1 cup bulgur
1 tbsp finely grated lemon peel
2 tbsp corn starch
4 tbsp cold water
1 cup chopped fresh parsley
1 cup chopped fresh cucumbers

How to prepare

Grease a large casserole dish. Place artichokes, chickpeas, tomatoes, carrots, chicken broth, wine, mint, garlic, bulgur, and lemon peel in the casserole dish.
In a small dish, mix cornstarch and water until smooth; add to the vegetable mixture, stirring well. Place chicken on top. Bake, covered, in a 350°F (177°C) oven for 45 minutes.
Remove the cover and bake for an additional 15 minutes or until a fork can be inserted into the chicken with ease.
Remove from the oven and sprinkle with parsley and cucumbers.

Variations

Substitute quinoa or couscous for bulgur for a different texture.
Add olives, feta cheese, or sun-dried tomatoes for extra flavor.
Use different protein sources such as tofu, shrimp, or lamb.

Cooking Tips & Tricks

To save time, use pre-cooked chicken or rotisserie chicken instead of cooking a whole chicken.

- Make sure to drain the marinated artichoke hearts and chickpeas before adding them to the casserole to prevent excess liquid.

- For a vegetarian version, omit the chicken and add extra vegetables like bell peppers, zucchini, or eggplant.

- Feel free to customize the recipe by adding your favorite herbs and spices, such as cumin, paprika, or oregano.

Serving Suggestions

Serve Tabouli Chicken Casserole with a side of Greek yogurt or tzatziki sauce for added creaminess. Pair it with a fresh green salad or roasted vegetables for a complete meal.

Cooking Techniques

Baking

- Mixing

- Grating

- Chopping

Ingredient Substitutions

Use canned or frozen artichoke hearts instead of marinated artichokes.

- Replace chickpeas with white beans or lentils.

- Swap white wine for chicken or vegetable broth.

Make Ahead Tips

Prepare the casserole up to a day in advance and refrigerate until ready to bake. You can also freeze the casserole before baking for longer storage.

Presentation Ideas

Garnish the casserole with fresh herbs, lemon wedges, or a drizzle of olive oil before serving. Serve it in individual ramekins or on a large platter for a beautiful presentation.

Pairing Recommendations

Pair Tabouli Chicken Casserole with a crisp white wine such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try sparkling water with a splash of lemon or cucumber.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through before serving.

Nutrition Information

Calories per serving

280

Carbohydrates

- Total Carbohydrates: 32g

- Dietary Fiber: 6g

- Sugars: 4g

Fats

- Total Fat: 6g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 24g

Vitamins and minerals

Vitamin A: 70% DV

- Vitamin C: 30% DV

- Calcium: 8% DV

- Iron: 15% DV

Alergens

Contains wheat (bulgur) and may contain traces of gluten.

Summary

Tabouli Chicken Casserole is a balanced meal that provides a good source of protein, fiber, and essential vitamins and minerals. It is relatively low in calories and fats, making it a healthy option for those looking to maintain a balanced diet.

Summary

Tabouli Chicken Casserole is a flavorful and nutritious dish that is perfect for a family meal or gathering. With a balance of protein, carbohydrates, and essential nutrients, this casserole is a satisfying and healthy option for any occasion. Enjoy the flavors of the Mediterranean with this delicious and easy-to-make recipe!

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Tabouli Chicken Casserole. It was a hot summer day, and I was visiting my dear friend Sarah in her cozy kitchen. The air was filled with the delicious aroma of fresh herbs and spices, and I couldn't wait to see what she was cooking up.

Sarah was a master in the kitchen, and she always had a new recipe up her sleeve to share with me. As I watched her deftly chop the parsley and mint, I couldn't help but be amazed by her culinary skills. She explained to me that Tabouli Chicken Casserole was a traditional Middle Eastern dish that she had learned to make from her Lebanese grandmother.

I was captivated by the vibrant colors and flavors of the dish as Sarah mixed together the diced tomatoes, cucumbers, and onions. The scent of the lemon juice and olive oil was intoxicating, and I knew that I had to learn how to make this dish for myself.

As Sarah spooned the mixture into a baking dish and topped it with tender pieces of seasoned chicken, I eagerly took notes on the ingredients and instructions. She assured me that the dish was simple to make, but the key was in the freshness of the ingredients and the love that went into preparing it.

After the casserole was baked to perfection and the chicken was tender and juicy, Sarah served me a generous portion with a side of fluffy rice pilaf. The first bite was a burst of flavors in my mouth – tangy lemon, fragrant herbs, and tender chicken all melding together in perfect harmony.

I knew that this recipe would become a staple in my own kitchen, and I thanked Sarah profusely for sharing it with me. From that day on, Tabouli Chicken Casserole became a beloved dish in my repertoire, a dish that I would proudly serve to family and friends on special occasions.

Over the years, I have made the recipe my own by adding my own twist to it. I have experimented with different herbs and spices, and even added some roasted vegetables for extra depth of flavor. Each time I make Tabouli Chicken Casserole, it brings back memories of that fateful day in Sarah's kitchen, where I first fell in love with this delicious dish.

As I pass down the recipe to my own grandchildren, I am reminded of the importance of tradition and the joy of sharing a meal with loved ones. The recipe for Tabouli Chicken Casserole is not just a dish to me – it is a symbol of friendship, love, and the joy of cooking.

So the next time you find yourself in the kitchen, looking for a new recipe to try, I urge you to give Tabouli Chicken Casserole a chance. Let the flavors transport you to a bustling Middle Eastern market, where the scent of fresh herbs and spices fills the air and the laughter of friends and family echoes all around. And remember, the key to a delicious dish lies not just in the ingredients, but in the love and care that goes into preparing it. Bon appétit!