Ingredients:
Grilled Chicken
1 tablespoon extra-virgin olive oil
1 pound boneless skinless chicken breasts (2 to 3 breasts)
3/4 teaspoon sea salt
Lemony Bulgur
Juice of 2 lemons (6 tablespoons)
1/4 cup extra virgin olive oil
3/4 sea salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
1 cup prepared fine (#1) bulgur, room temperature or chilled*
Salad
4 large scallions, green and white parts, thinly sliced
1 cup diced English or Persian cucumber
1 1/2 cups packed chopped fresh curly parsley
2 vine-ripened tomatoes, seeds removed, diced
1/4 teaspoon sea salt
1/2 cup packed roughly chopped fresh mint leaves
Instructions:
1. Heat a grill-pan or grill over medium-high. Brush chicken with olive oil and sprinkle with
salt. Grill until well done (165°F internal temperature), about 6 minutes per side. Let
stand for 5 to 10 minutes. Dice. Cool for 30 minutes—or make in advance and chill.
(Makes 14 ounces cooked.)
2. Meanwhile, in a small bowl, whisk together the lemon juice, olive oil, salt, pepper, and
garlic. Stir in the prepared bulgur. (It’ll seem liquidy.)
3. In four (2-cup capacity) widemouthed mason jars, evenly divide the ingredients and
layer in this order: Lemony Bulgur (with any residual lemon vinaigrette left in the bowl),
scallions, Grilled Chicken cubes, cucumber, parsley, tomatoes, the 1/4 teaspoon salt,
and mint.
4. To enjoy, shake the jar and pour all salad jar contents into a bowl; stir to evenly
combine. Keep chilled in the refrigerator for up to 3 days.
*Bulgur wheat is already steamed (cooked), crushed, and dried; it just needs rehydrating.
To make one cup for this recipe, stir 3/4 cup boiling water into 1/2 cup dried bulgur, cover,
and let stand 7 minutes to rehydrate. Ideally use fine (#1) grind bulgur, but medium (#2)
grind will also work.
Serves: 4
Protein: 38g
Calories: 409