Bulgur Wheat and Smoked Chicken Salad - Food & Fitness

Bulgur Wheat and Smoked Chicken Salad

Wednesday, Aug 06, 2008 - 12:01 AM

Article Tools
Email a Friend RSS digg it	Printer Friendly Mobile Alerts Sphere IT Save This Page

Makes 4 servings

¾ cup bulgur

1 cup boiling water

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 teaspoons chopped fresh tarragon or ½ teaspoon dried

¼ teaspoon EACH: salt, ground black pepper

¼ cup slivered almonds

¾ pound smoked chicken or turkey breast cut into ½-inch dice

1 cup watercress, washed and larger stems removed

½ cup EACH, sliced: scallions, celery

In large bowl, combine bulgur with boiling water. Cover and refrigerate for 30 minutes. Alternatively, prepare bulgur according to package directions.

Meanwhile, make dressing, in a small bowl by whisking together olive oil, lemon juice, tarragon, salt and pepper. Set aside.

In small, dry skillet over low heat, toast sliced almonds, stirring constantly, until fragrant, about 5 minutes. Set aside to cool.

Add smoked chicken, watercress, scallions, celery and cooled almonds to bulgur. Add reserved dressing and toss well to coat. Serve immediately or cover and refrigerate.

Nutrients per serving: 327 calories, 28 grams protein, 23 grams carbohydrate, 14 grams fat (39 percent total calories), 64 milligrams cholesterol, 6 grams fiber, 211 milligrams sodium.