One sure sign that the bulgur is done is that little holes will form on top.
1 1/4 cups water
1 cup uncooked bulgur, rinsed and drained
2 tablespoons olive oil, divided
1 teaspoon kosher salt, divided
1/2 pound skinless, boneless chicken thighs
1/2 teaspoon freshly ground black pepper
3 cups chopped tomato
1 cup chopped fresh parsley
1 cup chopped fresh mint
1 cup chopped green onions
1 teaspoon minced garlic
1/4 cup tahini (roasted sesame seed paste)
1/4 cup plain 2% reduced-fat Greek yogurt
3 tablespoons fresh lemon juice
1 tablespoon water
How to Make It
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.
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.
It was fine until the "drizzle" turned into GLOP... The dressing ruined this dish. It made it thick, pasty, and with a dry mouth-feel. However, I know it would be great with a traditional tabbouleh treatment of lemon juice, olive oil, cumin and garlic. The chicken was a nice addition (I used breast).
An interesting spin on Taboulleh. We loved the dressing, although it was too thick to "drizzle". I just tossed the dressing with everything else. Looking forward to leftovers! I will definitely make this again. I used fat free Greek yogurt as someone else did and it was great.
This was disguisting. The only thing I tasted was the parsley, mint, and green onions. I'm not sure why you would add a cup of each of these. Also, the tahini with the yogart was gross. Even though I'm eating healthy, I want my food to taste good. If I ordered this at at a restaurant, I would demand you to pay me to eat that.
Great meal and surprisingly filling for a salad. Like the previous commenter, I had a hard time finding the bulgar (try the cereal section at an organic foods store) and was surprised to find how expensive tahini is ($9.00 a jar at my local store). I also skipped the mint - just couldn't bring myself to add it after sampling the salad part-way through!
Loved it! I lighted it a bit further and used fat free yogurt and it was still delish! Co-workers are raving! Definitely one I will go back to over and over again. I love having the whole grains in salad.
Even my husband loved it. I agree it was under salted. I used a little sriracha to spice it up. I used chicken the first time and turkey the second (didn't have green onions so I used a little shallots which also added crunch and spice).
It took some searching to find the bulgur wheat (which I found at our local health food store), but this dish came together rather quickly and was VERY filling. As with many Cooking Light recipes, I found it to be a little under-salted, but other than that, the recipe gets an enthusiastic thumbs up from me and my family!
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