Bulgur Chicken Salad

Recipe from Anastacia Brown

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Cook time: 40 min

Servings 4

Edit Date 16.01.2023

Bulgur is rarely used in salads; therefore, it is a perfect chance to try out a new and delectable recipe. Moreover, the nutrition value of bulgur is impressive, being rich in fiber and potassium. These grains go well with lots of ingredients, but one of the best combinations is chicken breast since the bulgur absorbs its flavor and makes the dish better.

Water

1 cup
Bulgur wheat

5,3 oz.
Chicken breast

8,8 oz.
Parsley

1 cup
Cherry tomatoes

1 cup
Parmesan

1,7 oz.
Lemon juice

2 tbsp.
Salt

1 tsp.
Black pepper

a pinch

Calories

240 kcal
Protein

22 g
Fat

5 g
Carbohydrates

21 g

In a large pot, pour 1 cup of water and add 1 teaspoon of salt to it. Put the bulgur wheat in the cold water and boil it for around 15 minutes. After those minutes pass, leave the bulgur in the boiled water for an extra 20 minutes, so the grains can absorb all the water. This will allow the bulgur wheat to get a chewier texture, which is perfect for a salad.
Pre-heat the oven to 425° F. On a tray with a baking sheet, place the chicken breast; season it with 1 teaspoon of salt, a pinch of black pepper, and 1/2 teaspoon of cumin powder. Rub the chicken with 1 tablespoon of olive oil. Roast it for around 30 minutes until it is fully prepared.
Chop the following ingredients: cherry tomatoes, chicken breast and parsley. Moreover, the parmesan cheese has to be grated. Take a grater and shred it. After that, place all these ingredients in a large mixing bowl.
In the mixing bowl, place the rest of the ingredients, such as the bulgur wheat. Season the dish with 2 tablespoons of lemon juice, 1 teaspoon of salt, and a pinch of black pepper. Stir the salad really well and let it sit aside for 15 minutes so the flavors combine and the salad gets more fragrant. Serve this meal at a family dinner and become obsessed with its delectable taste.

How do you know if the chicken is cooked properly? This method applies to chicken specifically. For properly cooked chicken, if you cut into it and the juices run clear, then the chicken is fully cooked.
If you do not prefer bulgur wheat, a great substitute would be rice. However, bulgur is healthier and has less calories than rice.

Bon Appetit!