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.
- 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
- 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.
- Drain bulgur well, squeezing out excess moisture. Transfer to a large bowl. Add chicken, parsley, scallions and currants.
- 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.
Tips & Notes
- 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 kalustyans.com, lebaneseproducts.com.
Per serving: 260 calories; 5 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 26 g protein; 6 g fiber; 166 mg sodium; 536 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Fiber (24% dv), Potassium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 3 very lean meat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Middle Eastern
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient