Chicken, Swiss & Vegetable Bulgur Salad
Our dietitians' favouriteSimilar 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
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
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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.
Tips
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Nutritional information
Per serving| Energy: | 358 Calories |
| Protein: | 29 g |
| Carbohydrate: | 28 g |
| Fat: | 15 g |
| Fibre: | 5.1 g |
| Sodium: | 163 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 28 % / 303 mg |
| Vitamin B12: | 61 % |
| Vitamin C: | 47 % |
| Selenium: | 44 % |
| Niacin: | 40 % |
