Southern Baked Parmesan Chicken, Courgette, Tomato and Bulgur Wheat Summer Salad Bowl Recipe

So a while back I made my own southern spice blend and it has been sat in the cupboard. Whilst looking through salad ideas I came across baked parmesan chicken and thought the 2 together would go really well together, and they did! This salad was really tasty, filling and full of flavour. I was in the supermarket and wanted to get something different from quinoa and thought I would go for red rice until I saw the price tag! So I opted for this mixture at over half the price, the bulgur, millet and rice really have a great texture together and went so well with the rest of the salad. The light dressing really finished it off nicely.

Ingredients (serves 2)

For the chicken

  • 1 large skinless chicken breast (or 2 small)
  • 1 tbsp olive oil
  • 1/4 tsp smoked paprika
  • 1 tsp southern spice (recipe here)
  • 60g parmesan, grated

For the salad

  • 75g of bulgur, millet and rice mixture, cooked to packet instructions
  • 1 courgette, sliced and grilled for 4 mins on each side
  • 6 cherry tomatoes, quartered
  • 1 baby gem lettuce, chopped

For the dressing

  • 2 tbsp olive oil
  • juice of 1 lemon
  • 1 tbsp honey
  • 1 tsp dijon mustard
  • pinch of sea salt


  1. Preheat oven to 180 degrees.
  2. Slice the chicken and place in a bowl add the olive oil and mix to coat. In a separate bowl or plate add the rest of the ingredients and mix to combine. Place the oiled chicken slices into the parmesan and spice mixture. Toss to coat.
  3. Place the chicken on an oven dish lined with grease proof paper. Cook in the oven for 15-20 minutes or until juices run clear. Leave to rest.
  4. Make the dressing by adding all of the ingredients to a jar or bowl, shake or whisk to combine. Set aside.
  5. To assemble the salad, add the cooked bulgur wheat, grilled courgettes, tomato’s and little gem lettuce to a serving bowl. Top with the rested chicken and drizzle over the dressing. Enjoy.



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