Tabbouleh with Arugula and Chicken

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4 servings (serving size: 1 1/2 cups)
Jean Kressy
April 2000
RECIPE BY Cooking Light

This no-cook main-dish salad can be ready in a flash. You'll find bulgur in most supermarkets next to the pasta and rice.

Ingredients

  • 1 cup uncooked bulgur or cracked wheat
  • 1 cup boiling water
  • 1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
  • 1 cup diced tomato
  • 1/2 cup chopped arugula (about 1/2 ounce)
  • 1/3 cup diced red onion
  • 1/4 cup finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh mint
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 24 arugula leaves

Nutritional Information

  • Calories 218
  • Caloriesfromfat 21%
  • Fat 5g
  • Satfat 0.9g
  • Monofat 2.9g
  • Polyfat 0.8g
  • Protein 14.9g
  • Carbohydrate 31g
  • Fiber 7.5g
  • Cholesterol 26mg
  • Iron 1.5mg
  • Sodium 379mg
  • Calcium 43mg

How to Make It

Combine the bulgur and water in a large bowl. Cover and let stand 25 minutes. Stir in chicken and the next 9 ingredients (chicken through pepper); cover and chill. Serve on arugula-lined plates.

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