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Photo: Becky Luigart-Stayner; Styling: Jan Gautro Photo by: Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Chicken and Feta Tabbouleh

Fresh: Delicious when eaten right away, the flavors in this one-bowl meal stand up admirably when it's prepared ahead—making this a good take-to-work lunch. Serve with toasted pita wedges or flatbread.

Cooking Light APRIL 2009

  • Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

  • 3/4 cup uncooked bulgur
  • 1 cup boiling water
  • 2 cups chopped skinless, boneless rotisserie chicken breast
  • 1 cup chopped plum tomato
  • 1 cup chopped English cucumber
  • 3/4 cup chopped fresh parsley
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1/3 cup finely chopped green onions
  • 1/4 cup chopped fresh mint
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon bottled minced garlic
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper

Preparation

1. Place bulgur in a medium bowl; cover with 1 cup boiling water. Let stand 15 minutes or until liquid is absorbed.

2. Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.

Nutritional Information

Amount per serving
  • Calories: 296
  • Fat: 9.5g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 28.2g
  • Carbohydrate: 25.6g
  • Fiber: 6.4g
  • Cholesterol: 72mg
  • Iron: 2.7mg
  • Sodium: 344mg
  • Calcium: 128mg
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Chicken and Feta Tabbouleh recipe

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