Chicken, Swiss & Vegetable Bulgur Salad

Name: Chicken, Swiss & Vegetable Bulgur Salad
Yield: 4 Servings
Ingredients: 3/4 cup (175 mL) coarse bulgur; Salt; 1 1/2 cups (375 mL) water; 2 stalks celery sliced; 1 large tomato chopped; 1/2 English cucumber chopped; 1/2 cup (125 mL) finely chopped fresh parsley; 1 1/2 cup (375 mL) chopped cooked chicken breast; 4 oz (125 g) cubed Swiss or washed-rind cheese; 2 tsp (10 mL) grated orange zest; 1/4 cup (60 mL) freshly squeezed orange juice; 2 tbsp (30 mL) wine vinegar; 1 tbsp (15 mL) olive oil; 2 tsp (10 mL) Dijon mustard; Pepper

Our dietitians' favourite

Similar to classic Tabbouleh but packed with vegetables, tender chicken and nutty Swiss cheese, this is a filling lunch that will really satisfy. The zesty orange dressing gives it a fresh flavour, even when made ahead and packed for lunch the next day.

Prep: 20 min
Cooking: 5 min

Yields 4 Servings

Ingredients

3/4 cup (175 mL) coarse bulgur
Salt
1 1/2 cups (375 mL) water
2 stalks celery sliced
1 large tomato chopped
1/2 English cucumber chopped
1/2 cup (125 mL) finely chopped fresh parsley
1 1/2 cup (375 mL) chopped cooked chicken breast
4 oz (125 g) cubed Swiss or washed-rind cheese
2 tsp (10 mL) grated orange zest
1/4 cup (60 mL) freshly squeezed orange juice
2 tbsp (30 mL) wine vinegar
1 tbsp (15 mL) olive oil
2 tsp (10 mL) Dijon mustard
Pepper

READY FOR REWARDS?

Preparation

In a saucepan, combine bulgur, 1/4 tsp (1 mL) salt and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature.

Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.

In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat. Season with up to 1/4 tsp (1 mL) salt.