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
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.
Drain bulgur well, squeezing out excess moisture. Transfer to a large bowl. Add chicken, parsley, scallions and currants.
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.
Per serving :
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
To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.