Bulgur is partially steamed, dried crushed wheat kernels or berries. Look for it in bulk stores or in packages in the grain and rice section of your supermarket.
Because it is partially cooked, it really just needs rehydrating. Fresh greenhouse tomatoes, cucumber and parsley add a refreshing punch, and chicken packs protein. Take any leftovers to the office or school for a healthy lunch.
Preparation Time: 35 minutes
Cooking Time: NA
Serves: 4
Ingredients
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Bulgur |
1 cup (250 mL)
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Salt |
1/2 tsp (2 mL)
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Boiling water |
1 1/2 cups (375 mL)
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Ontario greenhouse tomatoes, seeded and chopped |
3 medium
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Ontario greenhouse cucumber, diced |
Half a unit
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Green onions, sliced |
4
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Chopped fresh flat-leaf parsley |
1/2 cup (125 mL)
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Chopped cooked Ontario chicken |
1 cup (250 mL)
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Olive oil |
1/4 cup (50 mL)
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Fresh lemon juice |
2 Tbsp (30 mL)
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Pepper |
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Directions
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Place bulgur and salt in large bowl. Pour boiling water over and stir; let stand, uncovered, for 30 minutes or until water is absorbed.
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Add tomatoes, cucumber, green onions, parsley and chicken; toss. Sprinkle with oil and lemon juice; toss to coat evenly. Season to taste with pepper and more salt. Serve at room temperature.
© – Source: Foodland Ontario, 2009.
Nutrition Information per serving:
Calories: 321 kcal
Fat: 13 g
Protein: 18 g
Carbohydrate: 36 g
Fibre: 9 g
Sodium: 284 mg
Iron: 2 mg
Calcium: 60 mg
Last Update – May 9, 2017