Mediterranean Tabbouleh Salad With Chicken - 17g Carbs, 5g Fiber
From The Sonoma Diet
Add some Mediterranean flavor to the mix with this fresh and flavorful
salad. Mint and parsley give a unique and scrumptious edge to this
soon-to-be favorite.
Prep: 30 minutes
Stand: 30 minutes
Chill: 4 to 24 hours
Makes: 6 servings
1 1/2 cups water
1/2 cup bulgur
2 medium tomatoes, chopped
1 cup finely chopped, seeded cucumber
1 cup finely chopped flat-leaf parsley
1/3 cup thinly sliced green onions
1/4 cup chopped fresh mint or 1 Tbsp dried mint, crushed
1/3 to 1/2 cup lemon juice
1/4 cup extra-virgin olive oil
3/4 tsp kosher salt
1/2 tsp freshly ground black pepper
12 large romaine leaves
18 oz grilled or broiled skinless, boneless chicken breast halves,* sliced
1. In a large bowl combine the water and bulgur. Let stand for 30
minutes. Drain bulgur through a fine sieve, using a large spoon to
push out excess water. Return bulgur to bowl. Stir in tomatoes,
cucumber, parsley, green onions, and mint.
2. For dressing, in a screw-top jar combine lemon juice, oil, kosher
salt, and pepper. Cover and shake well. Pour dressing over the bulgur
mixture. Toss lightly to coat. Cover and chill for 4 to 24 hours,
stirring occasionally. Bring to room temperature before serving.
3. For each serving, place 2 romaine leaves on a serving plate. Top
each with 2/3 cup of the bulgur mixture and 3 ounces of the cooked
chicken.
Nutrition Facts per serving:
298 Calories, 13g Total Fat (2g Sat. Fat), 72mg Cholesterol, 324mg
Sodium, 17g Carbs, 5g Fiber, 30g Protein
*Note:
To grill chicken breast halves, lightly sprinkle chicken with kosher
salt and freshly ground black pepper. For a charcoal grill, place
chicken on the rack of an uncovered grill directly over medium coals.
Grill for 10 to 12 minutes or until chicken is no longer pink (170°F),
turning once halfway through grilling. (For a gas grill, preheat
grill. Reduce heat to medium. Place chicken on grill rack over heat.
Cover and grill as above.)
To broil chicken breast halves, lightly sprinkle chicken with kosher
salt and freshly ground black pepper. Place chicken on the unheated
rack of a broiler pan. Broil chicken 4 to 5 inches from the heat for
12 to 15 minutes or until chicken is no longer pink (170°F), turning
once halfway through broiling.