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:
Servings: 4
Ingredients
- 1 cup (250 mL) bulgur
- 1/2 tsp (2 mL) salt (approx.)
- 1-1/2 cups (375 mL) boiling water
- 3 medium Ontario Greenhouse Tomatoes, seeded and chopped
- Half an Ontario Greenhouse Cucumber, diced
- 4 green onions, sliced
- 1/2 cup (125 mL) chopped fresh flat-leaf parsley
- 1 cup (250 mL) chopped cooked Ontario Chicken
- 1/4 cup (50 mL) olive oil
- 2 tbsp (25 mL) fresh lemon juice
- Pepper and Salt
Instructions
Place bulgur and salt in large bowl. Pour boiling water over and stir; let stand, uncovered, for 30 minutes or until water is absorbed.
Add tomatoes, cucumber, green onions, chicken and parsley; toss. Sprinkle with oil and lemon juice; toss to coat. Season to taste with pepper and salt. Serve at room temperature.
Nutritional information
- Protein: 15.0 grams
- Fat: 15.0 grams
- Carbohydrates: 34.0 grams
- Calories: 318
- Fibre: 5.0 grams
In season