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.

Ingredients 4 servings

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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


  • Prep

  • Ready In

  1. Cook bulgur according to package directions.
  2. Meanwhile, toast almonds in a large nonstick skillet over medium heat, stirring frequently, until golden and fragrant, 3 to 4 minutes. Set aside.
  3. 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.
  4. 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.

Nutrition information

  • 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

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