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:

  1. When you are making soups, stews and even some barbecue recipes or roasts, consider using a slow cooker instead of cooking them for hours on top of the stove. Slow cookers use less energy and you can cook your meals during low energy times in your home.

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