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. Source: Diabetic Living Magazine, Winter 2019

Andrea Kirkland M.S., RD


Ingredient Checklist


Instructions Checklist
  • 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 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.


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; 15.9 g total fat; 2.5 g saturated fat; 71 mg cholesterol; 572 mg sodium. 566 mg potassium; 45.6 g carbohydrates; 5.5 g fiber; 10 g sugar; 32.6 g protein; 2759 IU vitamin a iu; 31 mg vitamin c; 48 mcg folate; 181 mg calcium; 2 mg iron; 95 mg magnesium;