Chicken-Bulgur Salad with Spring Vegetables

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4 servings (serving size: 1 1/2 cups salad greens and 1 1/2 cups bulgur mixture)


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3/4 cup uncooked bulgur or cracked wheat
1 cup boiling water
1 tablespoon olive oil
1 1/4 cups (1-inch) diagonally sliced asparagus
1 cup diagonally sliced snow peas
1/2 cup diced red onion
1 1/2 cups shredded cooked chicken breast (about 6 ounces)
1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped fresh parsley
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons fresh lime juice
2 tablespoons finely chopped seeded jalapeño peppers
1/4 teaspoon salt
1/4 teaspoon black pepper
6 cups gourmet salad greens


Combine bulgur and water in a large bowl. Cover and let stand 30 minutes.

Heat oil in a nonstick skillet over medium-high heat. Add asparagus, peas, and onion; sauté 4 minutes. Add asparagus mixture, chicken, cilantro, and parsley to bulgur mixture.

Combine broth and next 4 ingredients (broth through pepper). Pour over bulgur mixture; toss to coat. Arrange greens on each of 4 plates; top with bulgur mixture.

Created date

May 2004

Nutritional Information

Calories 246
Caloriesfromfat 21 %
Fat 5.7 g
Satfat 1 g
Monofat 3.1 g
Polyfat 0.9 g
Protein 20.7 g
Carbohydrate 30.2 g
Fiber 8.9 g
Cholesterol 36 mg
Iron 3.7 mg
Sodium 257 mg
Calcium 87 mg