Chicken Bulgur Salad

Photo: Oxmoor House
Reminiscent of tabbouleh, this Lebanese-inspired dish is a smart choice if you want to incorporate more fiber into your diet. Bulgur—wheat berries that have been steamed, dried, and ground—is the basis of many salads in the Middle East. Serve this salad with warmed whole wheat pita bread.

Prep: 3 minutes; Cook: 11 minutes

Yield:

4 servings (serving size: 1 1/4 cups)

Recipe from

Recipe Time

Prep: 3 Minutes
Cook: 11 Minutes

Nutritional Information

Calories 228
Caloriesfromfat 23 %
Fat 6 g
Satfat 1 g
Monofat 1 g
Polyfat 0.5 g
Protein 21.2 g
Carbohydrate 22.8 g
Fiber 4.5 g
Cholesterol 45 mg
Iron 3 mg
Sodium 435 mg
Calcium 56 mg

Ingredients

1 cup water
1/2 cup uncooked quick-cooking bulgur
1 1/2 cups cubed cooked chicken breast (about 1/2 pound)
1 cup finely chopped fresh parsley
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
1 cup grape tomatoes, halved
1/3 cup light Northern Italian salad dressing with basil and Romano (such as Ken's Steak House Lite)
2 tablespoons fresh lemon juice

Preparation

1. Bring 1 cup water to a boil in a medium saucepan; stir in bulgur. Return to a boil; reduce heat, cover, and simmer 8 minutes or until liquid is absorbed. Drain bulgur, and rinse with cold water; drain well.

2. Combine chicken and remaining ingredients in a large bowl, tossing to coat. Add bulgur; toss gently to coat.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Fresh Food Fast

April 2009