Monday, April 18, 2011

Bulgar Greek Salad

I'm posting another recipe because I thought this one was too good not to share. I found it in a Healthy Cooking Magazine from last year. This won first place in a whole grains recipe category, and it sounded so good, I wanted to try it. The prep time was a little more than I usually like to spend, but it was fairly easy to make. I think it's a great alternative to a summer pasta salad, and much healthier for you!

1 1/2 C bulgar wheat
3 C boiling water
1/4 C + 2 Tbsp lemon juice, divided
1 tsp salt, divided (I use sea salt)
1 1/4 C cubed cooked chicken breast
1 1/4 C chopped cucumber
1/2 C cherry tomatoes, halved
1/3 C pitted greek olives
1/4 C minced fresh parsley
1/4 C roasted sweet red peppers, drained and chopped
1/4 C chopped red onion
3 Tbsp minced fresh basil
3 Tbsp olive oil
1/4 tsp dried oregano
1/4 tsp pepper
1/8 tsp cayenne pepper
1/4 C crumbled feta cheese

1. Place bulgar in a small bowl. Stir in the water, 1/4 C lemon juice and 1/2 tsp salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well.

2. In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgar.

3. In a small bowl, whisk the oil, oregano, pepper, cayenne, and remaining lemon juice and salt. Pour over bulgar mixture; toss to coat. Sprinkle with feta cheese.

*2/3 C serving has 137 calories, 5 g fat, 12 g cholesterol, 4 g fiber, 7 g protein.

My kids don't generally like salads, so Devin wasn't a big fan of this one either. However, David and I both really liked it and it stayed good for quite a few days in the refrigerator to snack on.

1 comment:

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