Chicken Tabbouleh

Chicken Tabbouleh

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From: EatingWell Magazine July/August 1998

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 3 cups water
  • 1 cup bulgur
  • 3 cups cubed skinless cooked chicken, (1-inch cubes)
  • 1 cup chopped fresh parsley
  • 1 cup chopped scallions
  • 1/3 cup currants
  • 1/4 cup frozen orange juice concentrate
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste


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  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.
  • 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,

Nutrition information

  • Per serving: 267 calories; 5 g fat(1 g sat); 4 g fiber; 30 g carbohydrates; 26 g protein; 45 mcg folate; 60 mg cholesterol; 9 g sugars; 0 g added sugars; 1093 IU vitamin A; 35 mg vitamin C; 62 mg calcium; 3 mg iron; 166 mg sodium; 525 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch 3 lean meat

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