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20 minute dinner recipes

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Chicken Tabbouleh

http://www.eatingwell.com/recipes/chicken_tabbouleh.html

From EatingWell:  July/August 1998, The EatingWell Diabetes Cookbook (2005)

On a hot summer day, make this hearty salad using roasted chicken from the deli counter and whole-grain bulgur (it doesn't require cooking, just plumping in hot water). Round out the meal with tomato wedges and Toasted Pita Crisps.

6 servings, about 1 1/3 cups each | Active Time: 20 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Bring water to a boil in a large saucepan. Add bulgur and remove from the heat. Let stand until most of the water is absorbed, 20 to 30 minutes.
  2. Drain bulgur well, squeezing out excess moisture. Transfer to a large bowl. Add chicken, parsley, scallions and currants.
  3. Whisk orange juice concentrate, lemon juice, oil, cumin and cayenne in a small bowl until blended. Toss with the bulgur mixture. Season with salt and pepper and serve.

Nutrition

Per serving : 260 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 60 mg Cholesterol; 31 g Carbohydrates; 26 g Protein; 6 g Fiber; 166 mg Sodium; 536 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 2 starch, 3 very lean meat

Tips & Notes