You can swap in whole-wheat couscous for the bulgur in this hearty grain salad. Use up leftover turkey or chicken in this healthy salad recipe by skipping Step 3.

Andrea Kirkland M.S., RD
Source: Diabetic Living Magazine, Winter 2019

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Recipe Summary

active:
45 mins
total:
1 hr 30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cook bulgur according to package directions.

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  • Meanwhile, toast almonds in a large nonstick skillet over medium heat, stirring frequently, until golden and fragrant, 3 to 4 minutes. Set aside.

  • Sprinkle both sides of turkey cutlets with 1/4 teaspoon each salt and pepper. Heat 1/2 tablespoon oil in the skillet over medium-high heat. Add the cutlets and cook, turning once, until lightly browned and cooked through, about 2 minutes per side. Transfer to a clean cutting board and cut into 1-inch pieces.

  • Whisk the remaining 3 tablespoon oil, vinegar, maple syrup, mustard, and the remaining 1/2 teaspoon each salt and pepper in a large bowl. Add kale, apple, shallot, cranberries, the bulgur, and the turkey; mix to combine. Chill for 30 minutes or until ready to serve. Serve topped with the reserved almonds.

Tips

Tip: Red bulgur is made from red wheat and has a rich, dark brown color. Look for Bob's Red Mill brand at the supermarket. You can substitute any variety of bulgur.

Nutrition Facts

450 calories; protein 32.6g 65% DV; carbohydrates 45.6g 15% DV; exchange other carbs 3; dietary fiber 5.5g 22% DV; sugars 9.9g; fat 15.9g 25% DV; saturated fat 2.5g 13% DV; cholesterol 70.8mg 24% DV; vitamin a iu 2759IU 55% DV; vitamin c 31.4mg 52% DV; folate 48.1mcg 12% DV; calcium 181.3mg 18% DV; iron 2.1mg 12% DV; magnesium 95mg 34% DV; potassium 565.7mg 16% DV; sodium 572.1mg 23% DV.