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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Tabbouleh with Chicken and Red Pepper

Use rotisserie or leftover chicken for this dish, if you like. If you're making the mixture a few hours or more in advance, store the cucumber and tomato separately and add them close to serving time to keep the salad at its best. Serve with Lemony Hummus with Spicy Whole-Wheat Pita Chips for a flavorful, Middle East–themed light lunch.

Cooking Light MARCH 2009

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

Ingredients

  • 1/2 cup uncooked bulgur
  • 1/2 cup boiling water
  • 1 1/2 cups diced plum tomato
  • 3/4 cup shredded cooked chicken breast
  • 3/4 cup minced fresh flat-leaf parsley
  • 1/2 cup finely chopped red bell pepper
  • 1/2 cup diced English cucumber
  • 1/4 cup minced fresh mint
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Combine bulgur and 1/2 cup boiling water in a large bowl. Cover and let stand 15 minutes or until the bulgur is tender. Drain well; return bulgur to bowl. Cool.

2. Add tomato and remaining ingredients; toss well.

Nutritional Information

Amount per serving
  • Calories: 150
  • Fat: 4.7g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 11.2g
  • Carbohydrate: 16.9g
  • Fiber: 4.5g
  • Cholesterol: 22mg
  • Iron: 1.6mg
  • Sodium: 326mg
  • Calcium: 33mg
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Tabbouleh with Chicken and Red Pepper recipe

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