Recipe courtesy of Food Network
Bulgur Salad with Chicken
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 425
- Total Fat
- 18
- Saturated Fat
- 3
- Carbohydrates
- 43
- Dietary Fiber
- 7
- Sugar
- 17
- Protein
- 28
- Cholesterol
- 67
- Sodium
- 638
- Total: 1 hr 10 min
- Prep: 55 min
- Cook: 15 min
Ingredients
1/2 cup low-sodium chicken broth
1/2 cup bulgur
1 large boneless skinless chicken breast (about 12 ounces)
Kosher salt and freshly ground black pepper
1/2 cup chopped salted cashews
1/2 cup golden raisins
1/4 cup chopped fresh cilantro
1 Granny Smith apple, finely chopped
1/4 cup 2-percent Greek yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons madras curry powder
2 teaspoons Dijon mustard
1 small head Bibb lettuce, leaves removed
Directions
- Preheat the oven to 425 degrees F.
- Bring the chicken stock and 1/2 cup water to a boil in a medium saucepan set over medium-high heat. Stir in the bulgur and reduce the heat to a low simmer. Cook until the bulgur is tender but not mushy, stirring frequently so it doesn't stick to the pan, about 25 minutes. Drain any excess liquid that has not been absorbed and then fluff the bulgur with a fork.
- While the bulgur cooks, sprinkle the chicken with salt and pepper. Place on a parchment-lined baking sheet and roast until the chicken is just cooked through, about 15 minutes. Let cool, and then dice.
- Combine the chicken, bulgur, cashews, raisins, cilantro and apple in a large bowl. Whisk together the yogurt, mayonnaise, curry powder, mustard and 1/2 teaspoon salt in a small bowl; pour over the chicken mixture and mix well. Adjust the seasoning with additional salt and pepper. Divide the lettuce leaves between 4 plates and top each with the bulgur and chicken salad.