Easy Chicken And Bulgur Salad Recipes

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BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL



Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill image

With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Provided by Jennifer Segal

Categories     Salads

Time 40m

Yield 4 to 6 as a side dish (2 to 3 as a main course)

Number Of Ingredients 14

1 cup bulgur
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 small English (or hothouse) cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 15-ounce can chickpeas, drained and rinsed

Steps:

  • Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
  • Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
  • In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.

Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg

LEMON BROILED CHICKEN WITH BULGUR SALAD



Lemon Broiled Chicken with Bulgur Salad image

Provided by Food Network Kitchen

Categories     main-dish

Time 1h

Yield 4 servings

Number Of Ingredients 12

1 cup bulgur wheat
Kosher salt and freshly ground black pepper
1/2 cup lemon juice (from 4 to 6 lemons)
1 tablespoon Dijon mustard
4 cloves garlic, minced
1 small shallot, minced
1 cup extra-virgin olive oil
8 boneless, skin-on chicken pieces (4 breasts and 4 thighs), trimmed of excess fat
1 cup halved grape tomatoes
1/2 cup chopped fresh parsley
1/4 cup packed chopped fresh mint
2/3 English cucumber, diced (about 1 cup)

Steps:

  • Put the bulgur, 2 teaspoons salt and 1 1/2 cups water in a saucepan and bring to a boil. Cover immediately, remove from the heat and let stand until all of the water has been absorbed, about 20 minutes.
  • Position an oven rack in the top of the oven, put a baking sheet on the rack and preheat the broiler on low. (If the broiler has just 1 setting, preheat the baking sheet on a rack 8 inches from the broiler.)
  • Add the lemon juice, mustard, garlic and shallot to a medium bowl and whisk to combine. Whisk in 1 teaspoon salt and a couple turns of ground black pepper. Drizzle in the olive oil, whisking until well combined. Pour half of the mixture into a large bowl or resealable plastic bag. Reserve the remaining half for the bulgur.
  • Add the chicken to the marinade, turning to coat evenly. (The chicken is ready for cooking immediately, but you can also marinate it, refrigerated, for up to 12 hours before cooking.)
  • Carefully remove the preheated baking sheet from the oven. Remove the chicken from the marinade (discard the marinade), sprinkle with salt and pepper and arrange skin-side up on the baking sheet. Broil until the chicken is crispy and golden brown and an instant-read thermometer inserted in the thickest part of each piece registers 175 degrees F, 15 to 20 minutes.
  • While the chicken is cooking, toss the bulgur with the tomatoes, parsley, mint, cucumbers and reserved marinade. Season with salt and pepper.
  • Transfer the chicken to a large platter and serve with the bulgur salad.

BULGUR SALAD WITH CHICKEN



Bulgur Salad with Chicken image

Provided by Food Network

Time 1h10m

Yield 4 servings

Number Of Ingredients 13

1/2 cup low-sodium chicken broth
1/2 cup bulgur
1 large boneless skinless chicken breast (about 12 ounces)
Kosher salt and freshly ground black pepper
1/2 cup chopped salted cashews
1/2 cup golden raisins
1/4 cup chopped fresh cilantro
1 Granny Smith apple, finely chopped
1/4 cup 2-percent Greek yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons madras curry powder
2 teaspoons Dijon mustard
1 small head Bibb lettuce, leaves removed

Steps:

  • Preheat the oven to 425 degrees F.
  • Bring the chicken stock and 1/2 cup water to a boil in a medium saucepan set over medium-high heat. Stir in the bulgur and reduce the heat to a low simmer. Cook until the bulgur is tender but not mushy, stirring frequently so it doesn't stick to the pan, about 25 minutes. Drain any excess liquid that has not been absorbed and then fluff the bulgur with a fork.
  • While the bulgur cooks, sprinkle the chicken with salt and pepper. Place on a parchment-lined baking sheet and roast until the chicken is just cooked through, about 15 minutes. Let cool, and then dice.
  • Combine the chicken, bulgur, cashews, raisins, cilantro and apple in a large bowl. Whisk together the yogurt, mayonnaise, curry powder, mustard and 1/2 teaspoon salt in a small bowl; pour over the chicken mixture and mix well. Adjust the seasoning with additional salt and pepper. Divide the lettuce leaves between 4 plates and top each with the bulgur and chicken salad.

CHICKEN BULGUR SALAD



Chicken Bulgur Salad image

Hearty bulgur, chicken and Progresso® artichoke hearts make a colorful salad - a tasty dinner ready in just 10 minutes.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 15m

Yield 4

Number Of Ingredients 8

1 cup water
1/2 cup uncooked bulgur
1 1/2 cups cubed cooked chicken breast (about 1/2 lb)
1 can (14 oz) Progresso™ artichoke hearts, drained, coarsely chopped
1 cup finely chopped fresh parsley
1 cup grape tomatoes, cut in half
1/3 cup light Northern Italian dressing with basil and Romano cheese
2 tablespoons fresh lemon juice

Steps:

  • In 2-quart saucepan, heat water to boiling; stir in bulgur. Return to boiling; reduce heat. Cover; simmer 8 minutes or until liquid is absorbed. Rinse with cold water; drain well.
  • In large bowl, stir together remaining ingredients. Add bulgur; toss gently to coat.

Nutrition Facts : Calories 230, Carbohydrate 23 g, Fat 1, Fiber 4 g, Protein 21 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 440 mg

CHICKEN AND BULGUR SALAD



Chicken and Bulgur Salad image

A hearty salad with grilled chicken and bulgur combines peppery watercress with sweet dried apricots.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Meat & Poultry     Chicken     Chicken Breast Recipes

Number Of Ingredients 28

2 tablespoons plus 1 teaspoon olive oil
1 tablespoon plus 1 teaspoon honey
3/4 teaspoon ground cumin
5 garlic cloves, minced
1/4 cup chopped cilantro stems, plus 3/4 cup chopped cilantro leaves
Zest and juice of 1 lime, plus lime wedges
1 whole boneless, skinless chicken breast, split and pounded to 1/2 inch thick
1 red onion, finely chopped
1 1/4 cups medium-grind bulgur
1 1/2 cups low-sodium chicken broth
3/4 teaspoon harissa or chili sauce
Coarse salt and freshly ground pepper
6 ounces green beans, cut into 2-inch pieces
3/4 cup chopped fresh flat-leaf parsley
1 bunch watercress, trimmed
3/4 cup drained canned chickpeas
1/4 cup dried apricots, quartered
2 tablespoons raw almonds, chopped
1 1/4 cups medium-grind bulgur
1 1/2 cups low-sodium chicken broth
3/4 teaspoon harissa or chili sauce
Coarse salt and freshly ground pepper
6 ounces green beans, cut into 2-inch pieces
3/4 cup chopped fresh flat-leaf parsley
1 bunch watercress, trimmed
3/4 cup drained canned chickpeas
1/4 cup dried apricots, quartered
2 tablespoons raw almonds, chopped

Steps:

  • Make marinade: Stir 1/2 teaspoon oil, 1 teaspoon honey, 1/2 teaspoon cumin, 4 cloves minced garlic, the cilantro stems, and zest. Place chicken in a nonreactive baking dish; rub with the marinade. Cover; refrigerate 2 hours (or overnight).
  • Cook onion and remaining garlic in 1/2 teaspoon oil in a medium saucepan over medium heat, stirring, until soft, about 5 minutes. Stir in bulgur. Add broth; bring to a boil. Cover; simmer over low heat until liquid has been absorbed, 10 to 12 minutes. Let stand 5 minutes.
  • Pat chicken dry; grill in a grill pan over medium-high heat until cooked through, 4 to 5 minutes per side.
  • Make dressing: Whisk lime juice, remaining tablespoon honey, the harissa, 1/4 teaspoon each cumin and salt, and remaining 2 tablespoons oil.
  • Cook the green beans in boiling water until crisp-tender, about 3 minutes. Plunge into an ice-water bath, and drain.
  • Toss bulgur with 2 tablespoons dressing, the parsley, and cilantro leaves. Arrange watercress, bulgur mixture, chicken, beans, chickpeas, apricots, and nuts on a platter. Season with pepper. Drizzle with dressing. Serve with limes.

Nutrition Facts : Calories 341 g, Cholesterol 27 g, Fat 13 g, Fiber 9 g, Protein 15 g, Sodium 326 g

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