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This easy and light summer supper is a great way to get family members to try (and enjoy) new foods, such as bulgur and raw kale. Soaking the bulgur in milk overnight both adds to the grain's wonderful rich flavor and keeps this dish completely no-cook. And even better, this simple recipe can have you ready for dinner in less time than it would take to pick up a pizza. Asian pear is a large, super crisp, sweet, and refreshing variety of pear--if you have difficulty finding it, you can definitely substitute your favorite pear or apple variety. 

Sidney Fry, MS, RD
Recipe by Cooking Light March 2016

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Read the full recipe after the video.

Recipe Summary

hands-on:
15 mins
total:
15 mins
Yield:
Serves 4 (serving size: about 1 1/2 cups bulgur and 1 1/2 teaspoons seeds)
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Ingredients

PRESOAKED BULGUR
TOPPING

Directions

Instructions Checklist
  • Prepare Presoaked Bulgur: Combine uncooked bulgur and 1% low-fat milk in a bowl. Cover and refrigerate overnight. Fluff grains.

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  • Prepare Topping: Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add kale, chicken, pear, and cheese; toss. Stir in presoaked bulgur. Divide bulgur mixture evenly among 4 bowls; sprinkle evenly with seeds.

Nutrition Facts

388 calories; fat 15.7g; saturated fat 4.8g; mono fat 6.2g; poly fat 2.7g; protein 24g; carbohydrates 42g; fiber 9g; cholesterol 49mg; iron 2mg; sodium 426mg; calcium 365mg; sugars 7g.
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