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Bulgur Salad with Apples and Chicken

Photo: Hector Sanchez; Styling: Gerri Williams
Prep time 15 mins
Cook time 20 mins
Yield Serves: 4
Salads, such as this one for Bulgur Salad with Apples and Chicken, are a template for healthy creations. Embellish this Bulgur Salad with your favorite vegetables for added nutrients and flavor--peppers and snap peas work especially well here.

Ingredients

  • 1 cup bulgur
  • 2 cups low-sodium chicken broth
  • 3 tablespoons chopped walnuts
  • 2 tablespoons cider vinegar
  • 1 1/2 teaspoons light brown sugar
  • 1 1/2 teaspoons Dijon mustard
  • Salt
  • 1/4 cup olive oil
  • 1 Granny Smith apple, peeled, cored, cut into 1/4-inch dice
  • 3 cups diced cooked skinless, boneless chicken meat from a rotisserie bird
  • 2 scallions, thinly sliced

Nutrition Information

  • calories 494
  • fat 22 g
  • satfat 4 g
  • protein 40 g
  • carbohydrate 35 g
  • fiber 7 g
  • cholesterol 89 mg
  • sodium 457 mg

How to Make It

  1. Combine bulgur and broth in a medium saucepan and bring to a boil. Cover, reduce heat to low and simmer for 15 minutes. Transfer to a large bowl, fluff with a fork and let stand 15 minutes to cool.

  2. Place walnuts in a small nonstick skillet over medium-high heat. Cook, stirring constantly, until toasted and fragrant, about 3 minutes. Transfer to a bowl to cool.

  3. Whisk together vinegar, brown sugar, mustard and 1/4 tsp. salt in a small bowl. Add oil in a slow stream and whisk until emulsified. Add apple and chicken to bowl with bulgur. Pour in dressing and toss to coat. Season with salt, transfer salad to a serving bowl or platter and sprinkle with walnuts and scallions. Serve at room temperature.