Thursday, August 13, 2009

Mediterranean Chicken Salad with Bulgar Wheat

You'll need to think ahead for this salad. The bulgur wheat takes time to prepare and if you don't have leftover chicken, there's cooking time involved there, too.
For the bulgur wheat, follow directions on the package, but make sure it has cooled for at least 30 minutes and is completely drained. Here's some directions I have found for proper preparation:
Combine bulgur wheat and boiling water in a large bowl, stir, cover and allow to set for 30 minutes up to 1 hour (until bulgur has completely softened). Wash and strain out any excess water and return bulgur to the bowl.

Now let's begin:
1/2 c. low-fat, low-sugar prepared Italian dressing
1 T.cayenne pepper sauce
1/2 T. dried mint leaves
1/4 T. mustard powder

Whisk together the Italian dressing, pepper sauce, mint, and mustard powder in a small bowl. Cover and chill until ready to use.

1 lb. boneless, skinless chicken breast
2 T. extra virgin olive oil
2 C. prepared bulgur wheat
1 1/2 c. diced cucumbers
1 1/2 diced tomatoes
1 c. minced green onion
1/2 c. chopped fresh parsley
Romaine lettuce leaves

In a medium skillet, cook the chicken in oil over medium heat for 8-10 minutes or until the chicken is tender and no longer pink. Turn often to brown evenly. Then move the chicken from the skillet. Cut into bite-size cubes. Allow the chicken to cool, then refrigerate until fully chilled. (I like to use leftover, chilled, grilled chicken)
Combine the chicken with the bulgur, cucumbers, tomatoes, onion, and parsley in a bowl. Serve over the lettuce and drizzle with the dressing.

Fat...........8 g
Sat. Fat......1 g
Sodium......279 mg
Cholesterol.45 mg
Fiber.........4 g

If you like this blog, please look for my other blogs:
Thyme for Herbs
Happenstance House
Tickling the Ivories


Cheese India said...

Sounds Interesting! Would bw trying this for sure.

betty said...

Beautiful blogsite-thank you for the wonderful pictures and information!!!Betty