Easy Chicken And Bulgur Salad Recipes

CHICKEN BULGUR SKILLET

Chicken Bulgur Skillet image

This recipe was passed on to me by a friend. I've altered it slightly to suit our tastes. We like it with a fresh green salad. -Leann Hilmer, Sylvan Grove, Kansas

Provided by Taste of Home

Categories Dinner

Time 45m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

1 pound boneless skinless chicken breasts, cut into 1-inch cubes
2 teaspoons olive oil
2 medium carrots, chopped
2/3 cup chopped onion
3 tablespoons chopped walnuts
1/2 teaspoon caraway seeds
1/4 teaspoon ground cumin
1-1/2 cups bulgur
2 cups reduced-sodium chicken broth
2 tablespoons raisins
1/4 teaspoon salt
1/8 teaspoon ground cinnamon

Steps:

In a large cast-iron or other heavy skillet, cook chicken in oil over medium-high heat until meat is no longer pink. Remove and keep warm. In the same skillet, cook and stir the carrots, onion, nuts, caraway seeds and cumin until onion starts to brown, 3-4 minutes. , Stir in bulgur. Gradually add broth; bring to a boil over medium heat. Reduce heat; add the raisins, salt, cinnamon and chicken. Cover and simmer until bulgur is tender, 12-15 minutes.

Nutrition Facts : Calories 412 calories, Fat 8g fat (1g saturated fat), Cholesterol 66mg cholesterol, Sodium 561mg sodium, Carbohydrate 51g carbohydrate (8g sugars, Fiber 12g fiber), Protein 36g protein.

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

Ingredients

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

BULGUR SALAD

Bulgur Salad image

Provided by Food Network Kitchen

Categories side-dish

Time 25m

Yield 4 servings

Number Of Ingredients 0

Ingredients

Steps:

Toast 2 cups bulgur in 1 to 2 tablespoons each butter and olive oil in a saucepan over medium heat until golden and crackly. Add 4 cups water and season with salt; cover and simmer until the liquid is absorbed and the bulgur is just tender, about 20 minutes. Cut a seedless cucumber into chunks; toss with 2 teaspoons red wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped dill and a small handful of pitted, halved black olives. Serve the cucumbers over the bulgur. Photograph by Tina Rup

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