Turkey Bulgur Salad with Cherry Tomatoes

Bulgur, a whole grain with a slightly nutty flavour, is a tasty alternative to rice or couscous.

Preparation Time:

Cooking Time:

Serves: 6

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Ingredients

  • 1/2 cup (125 mL) vegetable oil
  • 1/3 cup (75 mL) each red wine vinegar and minced fresh Ontario Coriander
  • 3 cloves Ontario Garlic, minced
  • 1/2 tsp (2 mL) crushed red pepper flakes
  • Salt and pepper
  • 1 whole Ontario Turkey Breast, bone in and skin on (about 5 lb/2.2 kg)

Salad:

  • 1-1/2 cups (375 mL) bulgur
  • 8 cups (2 L) mixed torn Ontario Salad Greens
  • 2 cups (500 mL) Ontario Yellow or Green Beans, blanched
  • 2 cups (500 mL) halved Ontario Cherry Tomatoes
  • 4 Ontario Green Onions, thinly sliced
  • 1/2 cup (125 mL) each coarsely chopped fresh Ontario Coriander and toasted slivered almonds
  • Salt and pepper

Preparation

In medium bowl, mix together oil, vinegar, coriander, garlic, red pepper flakes, and salt and pepper to taste. Set aside 3/4 cup (175 mL). Pat turkey dry with paper towel; place skin side up, on greased rack in large roasting pan. Brush remaining dressing over turkey breast, letting excess drizzle into pan. Roast in 425°F (220°C) oven for 30 minutes. Brush turkey with pan drippings. Reduce heat to 350°F (180°C); cook until thickest part of breast reaches an internal temperature of 160°F (70°C) on meat thermometer, about 1 hour. Transfer to cutting board and let rest for 20 minutes. Remove skin and meat from bone; thinly slice.

Salad: Meanwhile, in medium heatproof bowl, cover bulgur with 1-1/2 cups (375 mL) boiling water. Cover bowl with plate and let stand until water is absorbed and bulgur is tender, about 30 minutes.

In large bowl, toss together turkey, bulgur, salad greens, beans, tomatoes, green onions, coriander, almonds and remaining dressing. Season with salt and pepper to taste. 

Nutrients per serving

1 Serving (When recipe serves 6):

  • PROTEIN: 37 grams
  • FAT: 19 grams
  • CARBOHYDRATE: 36 grams
  • CALORIES: 453
  • FIBRE: 7 grams
  • SODIUM: 180 mg