Bulgur Salad with Apples and Chicken

Bulgur Salad with Apples and Chicken Recipe
Photo: Hector Sanchez; Styling: Gerri Williams
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.

Yield:

Serves: 4

Recipe Time

Prep: 15 Minutes
Cook: 20 Minutes

Nutritional Information

Calories 494
Fat 22 g
Satfat 4 g
Protein 40 g
Carbohydrate 35 g
Fiber 7 g
Cholesterol 89 mg
Sodium 457 mg

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

Preparation

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.

January 2013
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