CHICKEN BULGUR SALAD
Bulgur is partially steamed, dried crushed wheat kernels or berries. Look for it in bulk stores or in packages in the grain and rice section of your supermarket. Because it is partially cooked, it really just needs rehydrating. Fresh greenhouse tomatoes, cucumber and parsley add a refreshing punch, and chicken packs protein. Take any leftovers to the office or school for a healthy lunch.
Provided by Recipe by Foodland Ontario
Yield 4
Number Of Ingredients 12
Steps:
- Place bulgur and salt in large bowl. Pour boiling water over and stir; let stand, uncovered, for 30 minutes or until water is absorbed.
- Add tomatoes, cucumber, green onions, chicken and parsley; toss. Sprinkle with oil and lemon juice; toss to coat. Season to taste with pepper and more salt. Serve at room temperature.
Nutrition Facts :
EASY CHICKEN AND BULGUR SALAD
This light and healthy salad is easy to assemble and take to work.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Chicken
Number Of Ingredients 8
Steps:
- In a medium bowl, combine bulgur, bell pepper, scallions, pineapple with juice, chicken, and oil. Stir in 1/3 cup boiling water. Cover with plastic wrap, and refrigerate overnight.
- Remove from refrigerator, add lime juice, and toss to combine. Season with salt and pepper; transfer to an airtight container. Refrigerate until ready to serve.
CHICKEN AND BULGUR SALAD
A hearty salad with grilled chicken and bulgur combines peppery watercress with sweet dried apricots.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Chicken Chicken Breast Recipes
Number Of Ingredients 28
Steps:
- Make marinade: Stir 1/2 teaspoon oil, 1 teaspoon honey, 1/2 teaspoon cumin, 4 cloves minced garlic, the cilantro stems, and zest. Place chicken in a nonreactive baking dish; rub with the marinade. Cover; refrigerate 2 hours (or overnight).
- Cook onion and remaining garlic in 1/2 teaspoon oil in a medium saucepan over medium heat, stirring, until soft, about 5 minutes. Stir in bulgur. Add broth; bring to a boil. Cover; simmer over low heat until liquid has been absorbed, 10 to 12 minutes. Let stand 5 minutes.
- Pat chicken dry; grill in a grill pan over medium-high heat until cooked through, 4 to 5 minutes per side.
- Make dressing: Whisk lime juice, remaining tablespoon honey, the harissa, 1/4 teaspoon each cumin and salt, and remaining 2 tablespoons oil.
- Cook the green beans in boiling water until crisp-tender, about 3 minutes. Plunge into an ice-water bath, and drain.
- Toss bulgur with 2 tablespoons dressing, the parsley, and cilantro leaves. Arrange watercress, bulgur mixture, chicken, beans, chickpeas, apricots, and nuts on a platter. Season with pepper. Drizzle with dressing. Serve with limes.
Nutrition Facts : Calories 341 g, Cholesterol 27 g, Fat 13 g, Fiber 9 g, Protein 15 g, Sodium 326 g
LEMON BROILED CHICKEN WITH BULGUR SALAD
Provided by Food Network Kitchen
Categories main-dish
Time 1h
Yield 4 servings
Number Of Ingredients 12
Steps:
- Put the bulgur, 2 teaspoons salt and 1 1/2 cups water in a saucepan and bring to a boil. Cover immediately, remove from the heat and let stand until all of the water has been absorbed, about 20 minutes.
- Position an oven rack in the top of the oven, put a baking sheet on the rack and preheat the broiler on low. (If the broiler has just 1 setting, preheat the baking sheet on a rack 8 inches from the broiler.)
- Add the lemon juice, mustard, garlic and shallot to a medium bowl and whisk to combine. Whisk in 1 teaspoon salt and a couple turns of ground black pepper. Drizzle in the olive oil, whisking until well combined. Pour half of the mixture into a large bowl or resealable plastic bag. Reserve the remaining half for the bulgur.
- Add the chicken to the marinade, turning to coat evenly. (The chicken is ready for cooking immediately, but you can also marinate it, refrigerated, for up to 12 hours before cooking.)
- Carefully remove the preheated baking sheet from the oven. Remove the chicken from the marinade (discard the marinade), sprinkle with salt and pepper and arrange skin-side up on the baking sheet. Broil until the chicken is crispy and golden brown and an instant-read thermometer inserted in the thickest part of each piece registers 175 degrees F, 15 to 20 minutes.
- While the chicken is cooking, toss the bulgur with the tomatoes, parsley, mint, cucumbers and reserved marinade. Season with salt and pepper.
- Transfer the chicken to a large platter and serve with the bulgur salad.
CAPRESE-STYLE BULGUR WHEAT SALAD WITH CHICKEN
Bulgur wheat adds a good amount of protein and also tends to fill you up faster than pasta while adding a nice, nutty bite. I love this for its simplicity and how tasty it is. It also lasts for a couple of days in the refrigerator which makes it perfect for a quick lunch.
Provided by chefjen
Categories Lunch/Snacks
Time 1h
Yield 6 cups, 4 serving(s)
Number Of Ingredients 12
Steps:
- Put bulgur wheat in a medium size bowl and pour heated chicken broth over it. Mix well and allow to sit at room temperature for 30 - 45 minutes. This will soften the wheat but still leave it al dente, or with a bite.
- When bulgur wheat has reached desired tenderness, add the red wine vinegar, garlic, salt, dijon mustard, olive oil and pepper and mix thoroughly. Taste mixture for seasoning and adjust slightly if needed.
- Add the tomatoes, basil, chicken and mozzarella and combine thoroughly. Taste for seasoning once again and adjust as needed. I find that I might need a touch more acid and salt at this point, depending upon how acidic your tomatoes were and how your cooked chicken was seasoned.
- Allow to sit for 10 minutes at room temperature to let the flavors to combine. Serve on bed of chopped romaine lettuce dressed with a bit of extra virgin olive oil and vinegar, if desired.
Nutrition Facts : Calories 343.1, Fat 19.7, SaturatedFat 7, Cholesterol 70.6, Sodium 1138.6, Carbohydrate 15.9, Fiber 4, Sugar 4.2, Protein 26.1
BULGUR SALAD
This is a nice light salad for hot days. This salad is very similar to couscous, but the main ingredient is bulgur and here the sour taste is given by pomegranate molasses.
Provided by Artandkitchen
Categories Vegetable
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 12
Steps:
- Poor boiling water over bulgur, cover and let soak for 15 minutes.
- In the meanwhile prepare all the other ingredients.
- Transfer bulgur in a cold bowl and add tomato paste to bulgur and mix well with the fork until incorporated.
- Add red peppers and let cool down at least 10 minutes.
- Add all remaining ingredients mix with the fork.
- Taste the bulgur and add more pepper, salt or molasses if you want some more.
- Serve cold or chilled.
- Note: Feel free to add more ingredients like olives, tomato cubes, cucumber, and/or what your like.
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- In a large nonstick frying pan, heat 1 1/2 tablespoons of the oil over moderate heat. Add the corn and 1/4 teaspoon of the salt and cook, stirring occasionally, for 5 minutes. Add the onion and continue cooking for 5 minutes longer, stirring occasionally. Transfer to a large glass or stainless-steel bowl and let cool.
- Add 1 tablespoon of the oil to the frying pan and heat over moderate heat. Season the chicken with 1/4 teaspoon of the salt and the black pepper. Cook the breasts until browned and just done, about 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into 1/4-inch slices.
- Add the bulgur, tomato, jalapeño, cilantro, 3 tablespoons of the lime juice, the cayenne, and 3/4 teaspoon of the salt to the bowl with the corn and onion. Toss.
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5/5 Total Time 45 minsAuthor Marcia Kiesel
- Preheat the oven to 500°. In a heatproof bowl, cover the bulgur with the boiling water. Cover the bowl with a plate and let stand until the water has been absorbed and the bulgur is tender, about 30 minutes.
- Meanwhile, on a rimmed baking sheet, coat the chicken breasts with 1 tablespoon of the grapeseed oil and season with salt and pepper. Roast the chicken on the top shelf for 15 minutes, or until golden brown and just cooked through; let cool. Slice the breasts on the diagonal about 1/4 inch thick.
- In a small bowl, whisk the orange juice with the basil, lemon juice, scallions and the remaining 1/4 cup of grapeseed oil; season the vinaigrette with salt and pepper.
- In a large bowl, toss the bulgur, chicken, avocados, fennel and tomatoes with the vinaigrette; season with salt and pepper. Mound the salad onto plates and serve.
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