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.
Serves: 4
Prep Time: 35 min
Ingredients
1 cup
bulgur
½ tsp
salt
1 ½ cup
water, boiling
3
Ontario greenhouse tomatoes, medium, seeded and chopped
½
Ontario greenhouse cucumber, diced
4
green onions, sliced
½ cup
flat leaf parsley, fresh, chopped
1 cup
Ontario chicken, cooked, chopped
¼ cup
olive oil
2 tbsp
lemon juice, fresh
salt, to taste
pepper, to taste
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
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 Info
| Per 300 g serving | Amount |
|---|---|
| Calories | 330 |
| Protein | 17 g |
| Fat | 15 g |
| Saturated Fat | 2 g |
| Carbohydrate | 34 g |
| Fibre | 6 g |
| Sugar | 4 g |
| Cholesterol | 30 mg |
| Sodium | 340 mg |
| Per 300 g serving | % Daily Value |
|---|---|
| Potassium | 19 |
| Calcium | 6 |
| Iron | 10 |
| Vitamin A | 30 |
| Vitamin C | 45 |
| Vitamin B6 | 24 |
| Vitamin B12 | 6 |
| Folate | 19 |
| Zinc | 16 |
