Rating: 4 stars
9 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 1

One sure sign that the bulgur is done is that little holes will form on top.

Mark Bittman
Recipe by Cooking Light September 2011

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Recipe Summary test

hands-on:
26 mins
total:
37 mins
Yield:
Serves 4 (serving size: about 1 1/2 cups)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine 1 1/4 cups water, 1 cup bulgur, 1 tablespoon olive oil, and 1/2 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat; simmer for 10 minutes (do not stir) or until the liquid almost evaporates. Remove from heat; fluff with a fork. Place bulgur in a medium bowl; let stand 10 minutes.

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  • Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sprinkle with 1/4 teaspoon salt and black pepper. Sauté for 4 minutes on each side or until done; shred chicken. Combine bulgur, chicken, tomato, and next 4 ingredients (through garlic) in a large bowl; toss gently.

  • Combine remaining 1/4 teaspoon salt, tahini, and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over salad.

Nutrition Facts

395 calories; fat 18.2g; saturated fat 3g; mono fat 8.8g; poly fat 5.1g; protein 21.5g; carbohydrates 41g; fiber 10.9g; cholesterol 48mg; iron 4.2mg; sodium 573mg; calcium 127mg.
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