Chicken Bulgur Salad

2 Reviews
ADD YOUR REVIEW
Photo: Oxmoor House
Prep Time
3 Mins
Cook Time
11 Mins
Yield
4 servings (serving size: 1 1/4 cups)
April 2009
RECIPE BY 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

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

Nutritional Information

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

How to Make It

Step 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.

Step 2

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

Chef's Notes

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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Ratings & Reviews

alphabetizing's Review

alphabetizing
September 08, 2014
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.

MrsRaabe's Review

MrsRaabe
January 16, 2013
Really healthy and pretty good - but, not my favorite.