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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Greek Bulgur Salad with Chicken

This dish plays off the traditional Greek salad. Bulgur and chicken make it substantial enough for lunch. The flavors meld slowly, so it's ideal to serve the following day.

Cooking Light MARCH 2006

  • Yield: 10 servings (serving size: about 1 2/3 cups)

Ingredients

  • 4 1/2 cups water
  • 3 cups uncooked medium bulgur
  • 3/4 cup fresh lemon juice (about 3 lemons), divided
  • 2 teaspoons salt, divided
  • 2 1/2 cups chopped skinless, boneless rotisserie chicken breast
  • 2 1/2 cups chopped peeled cucumber
  • 2 cups halved grape tomatoes
  • 1 cup chopped fresh parsley
  • 1/2 cup thinly sliced fresh basil
  • 1/2 cup finely chopped red onion
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1/4 cup extravirgin olive oil
  • 1/2 teaspoon black pepper
  • 10 kalamata olives, pitted and chopped

Preparation

Combine water, bulgur, 1/2 cup juice, and 1 teaspoon salt in a large saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes. Remove from heat; let stand 15 minutes or until liquid is absorbed. Uncover and cool to room temperature.

Combine remaining 1/4 cup juice, remaining 1 teaspoon salt, and remaining ingredients in a large bowl; toss to combine. Add cooled bulgur mixture; toss well to combine. Cover and chill.

Nutritional Information

Amount per serving
  • Calories: 305
  • Calories from fat: 33%
  • Fat: 11.1g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 1.5g
  • Protein: 16.7g
  • Carbohydrate: 37.6g
  • Fiber: 8.8g
  • Cholesterol: 36mg
  • Iron: 2.3mg
  • Sodium: 651mg
  • Calcium: 82mg
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Greek Bulgur Salad with Chicken recipe

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