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Updated: May 27, 2021

A lovely supper dish packed with protein and vitamins, minerals and antioxidants with the addition of bulgar wheat which has a lovely nutty taste.

Serves 2


4 large free range organic chicken thighs

2 onions, finely sliced

2 tbsp grainy mustard

2 tbsp extra virgin olive oil

1 tbsp honey

Zest and juice of 2 lemons

4 garlic cloves, crushed

2 tbsp chopped thyme

60 g bulgar wheat

1 tsp vegetable bouillon stock

4 spring onions, sliced

2 tbsp pumpkin seeds

2 tbsp sunflower seeds

2 tbsp chopped parsley

¼ fennel bulb

75 g rocket leaves

Sea salt and pepper


  • Preheat the oven to 200ºC/400ºF/gas 6.

  • In a small bowl, combine 1 tbsp of olive oil, lemon juice and zest, honey, mustard, garlic, thyme, and salt and pepper and mix well.

  • Place the sliced onions in a roasting tin and place the chicken on top, skin side down. Pour over the lemon marinade.

  • Cook in the oven and after 20 minutes turn the chicken over (so skin side upwards) for another 20-25 minutes until crispy and cooked through. To test if the chicken is cooked, place a sharp knife into the thickest part and make sure the the juices run clear. Total cooking time 45 minutes.

  • Dry fry the sunflower seeds and pumpkin seeds in a pan tossing as they cook to brown all over and set aside.

  • Bring 250 ml water with 1 tsp of vegetable stock to the boil. Rinse the bulgar wheat, add it to the pan and simmer for 15-20 minutes or until tender. Set aside.

  • Combine the bulgar wheat, spring onions, parsley, seeds, 1 tbsp of olive oil and seasoning.

  • To make the salad, thinly slice the fennel, wash and dry it with paper towel. Mix with the rocket leaves.

  • Remove the chicken from the oven.

  • To serve, arrange the chicken on a plate with the bulgar wheat and salad.

* Tip - spoon the bulgar wheat in a ramekin (or dariole mould) and turn upside down.

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