Monday, April 30, 2007

Chicken and Bulgar Salad

2 T. plus 1 t. olive oil
1 T. plus 1 t. honey
3/4 t. ground cumin, separated
5 garlic cloves
1/4 c. chopped cilantro stems
zest and juice of 1 lime
1 whole boneless, skinless chicken breast, split and pounded to 1/2 inch thick (I used 2)
1 red onion, finely chopped
1 1/4 c. bulgar
1 1/2 c. chicken broth
3/4 c. drained canned chickpeas
1/4 c. dried apricots, quartered
2 T. almonds, chopped

1. Make marinade: stir 1/2 t. oil, 1 t. honey, 1/2 t. cumin, 4 cloves minced garlic, the cilantro stems, and lime zest. Place chicken in a non-reactive baking dish; rub with the marinade. Cover; refrigerate 2 hours (or overnight).
2. Cook onion and remaining garlic in 1/2 t. oil in a medium saucepan over medium heat, stirring until soft, about 5 min. Stir in bulgar. Add broth; bring to a boil. Cover; simmer over low heat until liquid has been absorbed, 10-15 min. Let stand 5 min.
3. Pat chicken dry; grill in a grill pan over medium-high heat until cooked through, 4-5 min. per side.
4. Make dressing: whisk lime juice, remaining tablespoon honey, 1/4 t. cumin, 1/4 t. salt, and the remaining 2 T. oil.
5. Toss bulgur with the dressing. Chop chicken and add to bulgar mixture. Add apricots, chickpeas, and nuts. Stir and Enjoy.

6 servings

Per serving:
341 calories
13 g. fat, 27 mg cholesterol
45 g. carbohydrate
326 mg. sodium
9 g. fiber, 15 g. protein

Notes: Ben and I have really, really enjoyed this - we've had it twice in the past 2 weeks. If you want to cut down on fat you could only add 1 T. oil in the dressing - I did this and felt it still tasted great. Also, you can not add the nuts - but we liked them in it.

2 comments:

emily said...

this past week i made this up, but instead of doing the bulgar wheat i tried couscous. my husband and i both liked the couscous version best. a little lighter, we think. it was delicious!

i cooked a whole box of couscous (plain) with chicken broth.

everything else i followed previous recipe. love this!

erinmalia said...

we did this last night and it was pretty good. we did as emily said and used 1.25 cups of couscous instead of the bulgar and it was great. also, i skipped on the almonds since i had none. and my chicken breast was 16 ounces and we grilled it on the grill and not in a pan. thanks em!