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Photo: Hector Sanchez; Styling: Gerri Williams Photo by: Photo: Hector Sanchez; Styling: Gerri Williams

Bulgur Salad with Apples and Chicken

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.

All You JANUARY 2013

  • Yield: Serves: 4
  • Cook time: 20 Minutes
  • Prep time: 15 Minutes
  • Cost Per Serving:$2.43

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.

Nutritional Information

Amount per serving
  • Calories: 494
  • Fat: 22g
  • Saturated fat: 4g
  • Protein: 40g
  • Carbohydrate: 35g
  • Fiber: 7g
  • Cholesterol: 89mg
  • Sodium: 457mg
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Bulgur Salad with Apples and Chicken Recipe

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