Chicken Bulgur Salad

Hi!  I hope you’re having a great day.  I based this recipe on one I found in the Taste of Home Healthy Cooking Cookbook.  The two things I didn’t include from the original were onion and turkey.  Onions don’t like me and I didn’t have any turkey at the time.  I used chicken breast for the meat.

Prep Time:  25 minutes (if you use pre-cooked chicken.  I had to cook mine, so that added about an hour to the time)

Servings:  6

Ingredients:

  • 1 1/2 cups reduced sodium chicken broth
  • 1/2 cup water
  • 1 cup blugur
  • 2 cups cubed cooked chicken breast
  • 1 small cucumber, chopped
  • 1 cup parbonzo beans, rinsed and drained
  • 3 green onions, sliced
  • 1/4 cup sliced ripe olives
  • 3 tablespoons dried cranberries
  • 1/4 cup olive oil
  • 3 tablespoons lime juice
  • 2 tablespoons thawed cranberry juice concentrate (I used light cranberry juice)
  • 1 cup cherry tomatoes, cut in half
  • 3 tablespoons minced fresh parsley (I used parsley flakes because that’s what I had on hand)
Putting it All Together:
  • Bring broth and water to a boil in a small saucepan
  • Cook bulgur as directed on the package, drain it, then put it in a large bowl
  • Add the broth mixture and let it sit, covered, for 30 minutes or until most of the liquid is absorbed
  • Drain the remaining liquid off
  • Add chicken, cucumber, beans, onions, olives, and cranberries, and mix well
  • Whisk oil, lime juice and cranbeery juice together in a small bowl
  • Stir this mixture into the bulgur mixture
  • Add the tomatoes and parsley and toss to coat thoroughly
  • You can serve this salad at room temperature or cold
Nutrition:  1 1/2 cups equals 302 calories.  11 g fat (2 sat. fat), 40 mg cholesterol, 283 mg sodium, 32 g carbs, 7 g fiber, 20 g protein.
Enjoy!  Let me know what you think of it.  Also, please share your favorite healthy recipes here.  I’m always looking for new ones to try.  Thanks.
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