Bulgur Salad with Grilled Chicken and Avocado

There is nothing like a cool and tasty salad when it's hot out. And I guess you could say I'm on a bulgur kick. In addition to bulgur, this recipe features other nutrition-packed ingredients such as avocado, grilled chicken, cherry tomatoes, and fresh parsley. If you are short on time, skip the marinating and grilling and use a store-bought rotisserie chicken. You could also make this salad with orzo pasta or couscous.


Bulgur Salad with Grilled Chicken and Avocado

Servings: 2

Marinating time: 30 to 60 minutes

½ tablespoon + 1 tablespoon olive oil
1 + 2 tablespoons fresh lemon juice (about 1 lemon)
1 teaspoon Dijon mustard
½ pound boneless, skinless chicken breast
½ cup bulgur
1 cup water
5 cherry tomatoes, halved
2 scallions, chopped
½ cup chopped fresh parsley
¼ teaspoon salt
Freshly ground pepper to taste
1 avocado, peeled, cored, and sliced

1. Place ½ tablespoon of olive oil, 1 tablespoon lemon juice, mustard, and chicken in a resealable plastic bag. Marinate in the refrigerator for 30 to 60 minutes, turning chicken halfway through.
2. Meanwhile, place bulgur and water in a pot over medium-high heat. Bring to a boil, cover, and remove from heat. Let stand for 30 minutes or until bulgur is tender, but with a bite.
3. Prepare indoor or outdoor grill. Grill chicken for 5-7 minutes on each side, or until cooked through. Slice into strips.
4. In a large bowl, combine the somewhat cooled bulgur, tomatoes, scallions, and parsley. Drizzle with vinegar and olive oil and toss. Season with salt and freshly ground pepper. Keep chilled until ready to serve.
5. Distribute bulgur salad onto two plates and top with sliced grilled chicken and sliced avocado.

Nutrition Information

(For ½ of recipe) 420 calories; 38 g carbohydrate; 33 g protein; 17 g fat (3 g sat); 12 g fiber; 420 mg sodium. Exchanges: 2 starches; 4 very lean meats; 1 vegetable; 3 fats.

Side suggestions: Pita bread or baguette.

Mediterranean Lamb Kebabs

If you are looking for a break from your usual beef, chicken, or pork, lamb is a great alternative. Lamb is naturally rich in protein, vitamin B12, niacin, zinc, and iron. Additionally, most of its fat is the good kind (mono- and poly- unsaturated). Another plus, because lamb is naturally tender and flavorful, you generally don't need to marinate it before grilling or broiling.

Mediterranean Lamb Kebabs

Servings: 6

2 pounds boneless leg of lamb, visible fat trimmed and cut into 1 ½-inch cubes
2 green bell peppers, cut into 1 ½-inch pieces
2 yellow onions, peeled and quartered
¼ cup olive oil
2 cloves garlic, crushed
2 tablespoons chopped fresh thyme leaves
1 teaspoon salt
Freshly ground pepper to taste

1. Place lamb, peppers, and onions in a large bowl. Add olive oil, garlic, and thyme and toss to combine.
2. Place onions, peppers, and meat on skewers. Season with salt and pepper
3. Broil for 12-14 minutes, turning skewers a couple of times for even browning. Do not overcook; lamb should be slightly pink inside. Let rest for a few minutes before serving.

Nutrition Information
(For 1/6 of recipe) 310 calories; 7 g carbohydrate; 32 g protein; 17 g fat (4 g sat); 1.5 g fiber; 510 mg sodium. Exchanges: 4 lean meats; 1.5 vegetables; 1 fat.

Side suggestions: Couscous, arugula salad, and cherry tomatoes.

--posted by Maria--