I actually really enjoyed this. It also stores well for 3-4 days of work lunches—the grape tomatoes don't get mealy at all in the fridge, and the bulgur soaks up the flavor of the dressing overnight. It's not an exciting or new flavor profile, sure, but I will make again pretty often because it is so easy, tasty, and satisfying (good thing since I now have a big bag of bulgur and a whole bottle of dressing). I looked forward to my work lunches last week when I had it! I did not use the whole can of artichokes, though, I used about 2/3 since I worried it would overpower.
Chicken Bulgur Salad
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
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- Calories: 228
- Calories from fat: 23%
- Fat: 6g
- Saturated fat: 1g
- Monounsaturated fat: 1g
- Polyunsaturated fat: 0.5g
- Protein: 21.2g
- Carbohydrate: 22.8g
- Fiber: 4.5g
- Cholesterol: 45mg
- Iron: 3mg
- Sodium: 435mg
- Calcium: 56mg
- 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
- 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.
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.
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