Healthy Recipes: Make This Hearty, Delicious Salad Tonight!

Bulgur Chicken Salad

If you don’t like the strong taste of arugula, use baby spinach or mixed salad greens.

Total time to prepare: 25 minutes


1 cup bulgur
1½ cups boiling water
1 lb. boneless, skinless chicken breast
Freshly ground black pepper
¾ tsp. kosher salt, divided
4 Tbs. extra-virgin olive oil, divided
¹∕³ cup fresh orange juice
2 Tbs. fresh lemon juice
8 cups arugula, roughly chopped
2 cups cherry or grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

• Put the bulgur into a large bowl, pour in the boiling water, and cover. Let stand for 10 minutes, then uncover and allow to cool.
• Pat the chicken dry with a paper towel and season with pepper and ¼ tsp. of salt. Sauté over medium heat in 1 Tbs. of the olive oil until golden brown on both sides, about 2 minutes per side. Remove the chicken from the pan, allow it to rest for 5 minutes, then slice.
• Make the dressing by whisking together the remaining 3 Tbs. of olive oil with the orange juice, lemon juice, remaining ½ tsp. of salt, and pepper to taste. Add the arugula to the bowl with the bulgur and toss with the dressing. Top with the sliced chicken, tomatoes, scallions, and avocado.

Serves 4.

Nutrition Information:
Per Serving—
Calories: 490
Total Fat: 25 g
Saturated Fat: 4 g
Protein: 31 g
Carbohydrates: 40 g
Fiber: 13 g
Cholesterol: 70 mg
Sodium: 460 mg

Bulgur Chicken Salad

Other relevant links:

• A health main course that is sure to please the whole family. See: Healthy Recipes: Pan-Seared Wild Salmon with Citrus Salsa

• Another satisfying salad. See: Healthy Recipes: Herbed Chicken Salad

• Another delicious chicken recipe. See: Healthy Recipes: Skillet Chicken Ziti and Broccoli

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