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.

Ruth Cousineau
Source: EatingWell Magazine, July/August 1998
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Ingredients

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Directions

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  • 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.

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  • 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.

Tips

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, buylebanese.com.

Nutrition Facts

266.7 calories; protein 25.9g 52% DV; carbohydrates 29.9g 10% DV; exchange other carbs 2; dietary fiber 4.5g 18% DV; sugars 9.4g; fat 5.4g 8% DV; saturated fat 1.1g 6% DV; cholesterol 59.5mg 20% DV; vitamin a iu 1093IU 22% DV; vitamin c 34.8mg 58% DV; folate 45.3mcg 11% DV; calcium 61.8mg 6% DV; iron 2.6mg 14% DV; magnesium 75.6mg 27% DV; potassium 524.8mg 15% DV; sodium 166.5mg 7% DV; thiamin 0.2mg 17% DV.

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Rating: 2 stars
05/10/2017
Odd tabbouleh recipe since it doesn't contain tomato and cucumbers and adds orange juice concentrate. Tried this once but will probably skip this one for a traditional recipe next time the EW meal plan calls for it. Read More