Chicken, Swiss & Vegetable Bulgur Salad

4 Servings

Preparation Time: 20 min
Cooking Time: 5 min

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.

Ingredients

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

Instructions

Step 1
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.

Step 2
Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.

Step 3
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.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 358
Fat / Lipides 15 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 163 mg
Carbohydrates / Glucides 28 g
Fiber / Fibres 5.1 g
Sugars / Sucres
Protein Protéines 29 g
Vitamin A / Vitamine A
47 %
Vitamin C / Vitamine C
28 %
Calcium / Calcium
Iron / Fer