Crunchy Bulgur Bowl with Kale, Chicken, and Pear

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<p>Crunchy Bulgur Bowl with Kale, Chicken, and Pear</p>

Photo: Jennifer Causey; Styling: Lindsey Lower

This easy and light summer supper is a great way to get family members to try (and enjoy) new foods, such as bulgur and raw kale. Soaking the bulgur in milk overnight both adds to the grain's wonderful rich flavor and keeps this dish completely no-cook. And even better, this simple recipe can have you ready for dinner in less time than it would take to pick up a pizza. Asian pear is a large, super crisp, sweet, and refreshing variety of pear--if you have difficulty finding it, you can definitely substitute your favorite pear or apple variety. 

Serves 4 (serving size: about 1 1/2 cups bulgur and 1 1/2 teaspoons seeds)


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2 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
3/4 teaspoon Dijon mustard
1/2 teaspoon black pepper
1/4 teaspoon kosher salt
4 cups thinly sliced stemmed Lacinato kale
1 cup shredded skinless, boneless rotisserie chicken breast
1/2 cup chopped Asian pear
1.5 ounces shredded Manchego cheese (about 1/3 cup)
3 cups presoaked bulgur
2 tablespoons roasted, salted sunflower seed kernels


Hands-on: 15 Minutes
Total: 15 Minutes

1. Combine 1 cup uncooked bulgur and 1 1/2 cups 1% low-fat milk in a bowl. Cover and refrigerate overnight. Fluff grains; then top and toss with one of our two tasty combos, ready in a snap.

2. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add kale, chicken, pear, and cheese; toss. Stir in bulgur. Divide bulgur mixture evenly among 4 bowls; sprinkle evenly with seeds.

Created date

January 2016

Nutritional Information

Calories 388
Fat 15.7 g
Satfat 4.8 g
Monofat 6.2 g
Polyfat 2.7 g
Protein 24 g
Carbohydrate 42 g
Fiber 9 g
Cholesterol 49 mg
Iron 2 mg
Sodium 426 mg
Calcium 365 mg
Sugars 7 g
Est. Added Sugars 0 g