Roasted Chicken-Bulgur Salad

Dairy-free
Egg-free
Heart-Healthy
High-Fiber
Kosher
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Nut-free
Soy-free
Dish type
Dinner
Serves
4
Ready in
35 minutes*

Ingredients

  • 1 cup quick-cooking cracked bulgur wheat
  • 4 (4- to 5-oz.) boneless, skinless chicken breasts
  • 1 tbsp. salt-free garlic?herb seasoning
  • 1/2 red onion, thinly sliced
  • 1/2 cup sliced carrot
  • 1/2 cup chopped red bell pepper
  • 1 cup chopped cucumber
  • 1 large lemon, zested and juiced
  • 1/2 jalapeño, seeded and finely chopped?
  • 1 tbsp. extra virgin olive oil
  • 1/4 cup chopped fresh parsley
  • 1 (5-oz.) pkg. baby spinach leaves

Directions

Prep Time
15 minutes
Cook Time
20 minutes*
Ready in
35 minutes*
  1. In a medium pot combine bulgur with 2 cups cold water. Place over high heat; bring to boiling. Reduce heat to medium-low; simmer, covered, 12 to 15 minutes or until tender. Drain excess liquid; set bulgur aside to cool.
  2. Meanwhile, preheat oven to 350°F. Place chicken on a baking sheet. Coat both sides of chicken with nonstick cooking spray. Sprinkle both sides with garlic?herb seasoning; season with pepper to taste.
  3. Bake 20 minutes or until an instant-read thermometer registers 165°F. Remove from oven. Let chicken stand until cool enough to handle. Shred or chop chicken; set aside.
  4. In a large salad bowl combine onion, carrot, bell pepper, cucumber, lemon juice, zest, jalapeño and oil. Add chicken and bulgur; stir to combine. Sprinkle with parsley. Place spinach on 4 plates. Spoon salad on spinach, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 361, Calories Fat 65, Total Fat 7g, Saturated Fat 1g, Cholesterol 72mg, Sodium 139mg, Carbohydrate 41g, Protein 32g
Serving Size1
Calories361
Calories Fat65
Calories (fat) extra18
Total Fat7g
Total Fat (extra)11
Saturated Fat1g
Saturated Fat (extra)7
Cholesterol72mg
Cholesterol (extra)24
Sodium139mg
Sodium (extra)6
Potassium607mg
Carbohydrate41g
Carbohydrate (extra)14
Fiber9g
Fiber (extra)36
Sugars2g
Protein32g
Omega30g
Vitamin A4888IU
Vitamin A (extra)98
Vitamin C44mg
Vitamin C (extra)74
Iron3mg
Iron (extra)18