Lunch

Spiced Chicken with Bulgur, Pomegranate and Tahini Yogurt

Name: Spiced Chicken with Bulgur, Pomegranate and Tahini Yogurt
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Chicken breast; 150 g Cooked bulgur wheat; 40 g Pomegranate seeds; 80 g Cucumber; 60 g Greek yogurt, 0% fat; 2 tsp (10 g) Tahini; 5 g Olive oil; 1 clove, about 3 g Garlic; Juice of half a lemon Lemon juice; 1 tsp Ground cumin; A handful, chopped Fresh parsley

Cumin-rubbed chicken over bulgur with cucumber, parsley and pomegranate, and a tahini yogurt spooned over. 53 g of protein for 516 kcal.

Calories: 516kcal
Protein: 53g
Fat: 16g
Carbs: 41g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast170 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Cooked bulgur wheat150 g
Cooked weight.
Pomegranate seeds40 g
Cucumber80 g
Greek yogurt, 0% fat60 g
Tahini2 tsp (10 g)
Over half fat by weight. Two teaspoons flavour the yogurt; a tablespoon would double the fat in the dish.
Olive oil5 g
Garlic1 clove, about 3 g
Lemon juiceJuice of half a lemon
Ground cumin1 tsp
Fresh parsleyA handful, chopped

Method

Cut the chicken into thick strips and rub it with the cumin, half the oil and salt.
Stir the tahini, crushed garlic, half the lemon juice and a pinch of salt into the yogurt. Loosen with a spoon of water until it pours.
Griddle or fry the chicken over a high heat for four minutes a side until charred at the edges and no longer pink in the middle. Rest it two minutes and slice.
Toss the bulgur with the rest of the oil and lemon, the diced cucumber and the parsley. Chicken on top, the yogurt over, pomegranate last.

Worth knowing

The yogurt is the part people expect to be the calorie problem and is not. Tahini is, at 600 kcal per 100 g, so it is measured in teaspoons.
Bulgur is the lightest of the common grains per gram cooked, about two-thirds of rice. The bowl is large for its 516 kcal because of it.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.