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Kale, Cranberry & Bulgur Salad with Turkey
Kale, Cranberry & Bulgur Salad with Turkey
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From: Diabetic Living Magazine, Winter 2019
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.
- By: Andrea Kirkland M.S., RD
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- ¾ cup red bulgur (see Tip)
- 2 tablespoons sliced almonds
- 1 pound turkey breast cutlets
- ¾ teaspoon salt, divided
- ¾ teaspoon ground pepper, divided
- 3½ tablespoons extra-virgin olive oil, divided
- 2 tablespoons cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 4 cups finely chopped kale, stems removed
- 1 Fuji apple, chopped
- ½ cup minced shallot
- ¼ cup dried cranberries
Preparation
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Prep
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Ready In
- Cook bulgur according to package directions.
- 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 ¼ teaspoon each salt and pepper. Heat ½ 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 ½ 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.
- 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.
- Serving size: 2½ cups
- Per serving: 450 calories; 16 g fat(3 g sat); 5 g fiber; 46 g carbohydrates; 33 g protein; 48 mcg folate; 71 mg cholesterol; 10 g sugars; 2,759 IU vitamin A; 31 mg vitamin C; 181 mg calcium; 2 mg iron; 572 mg sodium; 566 mg potassium
- Nutrition Bonus: Vitamin A (55% daily value), Vitamin C (52% dv)
- Carbohydrate Servings: 3
