WARM BULGUR SALAD WITH CHICKEN
1/2 cup uncooked bulgur wheat
1 1/2 cups fresh broccoli florets
1/3 cup chopped fresh parsley
1/4 cup minced red onion
1/4 cup finely chopped fresh mint (or cilantro or parsley)
1 tsp. fresh lemon juice
1 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper (to taste)
1 (6 oz.) skinless cooked chicken breast, cut into thin strips
In medium saucepan, cook bulgur according to package directions.
Meanwhile, microwave broccoli florets in bowl with small amount of water until just barely tender, about 1 1/2 to 2 minutes. Carefully transfer broccoli to sieve or colander and let drain.
In small bowl, whisk together lemon juice and oil.
In large bowl, place cooked hot bulgur. Lightly toss with fork to separate kernels. With fork, mix in parsley, onion and mint (or other fresh herb). While tossing mixture lightly with fork, drizzle in juice-oil mixture. Add salt and pepper to taste.
Divide salad between two plates. Top each with half the chicken.
Makes 2 servings.
Nutritional Information: Per serving: 274 calories, 9 g. fat (1.5 g. saturated fat), 31 g. carbohydrate, 19 g. protein, 8 g. dietary fiber, 57 mg. sodium.
Source: American Institute Cancer Research
1/2 cup uncooked bulgur wheat
1 1/2 cups fresh broccoli florets
1/3 cup chopped fresh parsley
1/4 cup minced red onion
1/4 cup finely chopped fresh mint (or cilantro or parsley)
1 tsp. fresh lemon juice
1 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper (to taste)
1 (6 oz.) skinless cooked chicken breast, cut into thin strips
In medium saucepan, cook bulgur according to package directions.
Meanwhile, microwave broccoli florets in bowl with small amount of water until just barely tender, about 1 1/2 to 2 minutes. Carefully transfer broccoli to sieve or colander and let drain.
In small bowl, whisk together lemon juice and oil.
In large bowl, place cooked hot bulgur. Lightly toss with fork to separate kernels. With fork, mix in parsley, onion and mint (or other fresh herb). While tossing mixture lightly with fork, drizzle in juice-oil mixture. Add salt and pepper to taste.
Divide salad between two plates. Top each with half the chicken.
Makes 2 servings.
Nutritional Information: Per serving: 274 calories, 9 g. fat (1.5 g. saturated fat), 31 g. carbohydrate, 19 g. protein, 8 g. dietary fiber, 57 mg. sodium.
Source: American Institute Cancer Research
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