How To Make Chicken and Bulgur Salad with Corn
This bulgur salad is tossed with tender chicken pieces, corn, and spicy jalapeno, and is coated in a tangy lime vinaigrette, to yield a tasty meal!
- boiling water
- 4½tbspolive oil
- 4cupscorn kernels,(cut from about 6 ears), fresh or frozen
- 1small red onion
- 1lbchicken breast,boneless
- ¼tspfresh ground black pepper
- 1jalapeno pepper
- ½cupcilantro,chopped, optional
- 4tbsplime juice,(from about 2 limes)
In a medium bowl, combine the bulgur and the water. Cover and let sit for 20 minutes.
In a large nonstick frying pan, heat 1½ tablespoons of the oil over moderate heat. Add the corn and ¼ teaspoon of the salt and cook, stirring occasionally, for 5 minutes. Add the onion and continue cooking for 5 minutes longer, stirring occasionally.
Transfer to a large glass or stainless-steel bowl and let cool.
Add 1 tablespoon of the oil to the frying pan and heat over moderate heat. Season the chicken with ¼ teaspoon of the salt and the black pepper.
Cook the breasts for about 5 minutes per side, until browned and just done.
Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into ¼-inch slices.
Add the bulgur, tomato, jalapeño, cilantro, 3 tablespoons of the lime juice, the cayenne, and ¾ teaspoon of the salt to the bowl with the corn and onion. Toss.
In a small glass or stainless-steel bowl, combine the remaining 1 tablespoon lime juice, 2 tablespoons oil, and ¼ teaspoon salt
Mound the salad onto plates. Top with the chicken and drizzle the chicken with the lime oil.
Serve and enjoy!
- Calories: 652.38kcal
- Fat: 28.28g
- Saturated Fat: 5.43g
- Trans Fat: 0.12g
- Monounsaturated Fat: 15.90g
- Polyunsaturated Fat: 4.71g
- Carbohydrates: 67.64g
- Fiber: 9.00g
- Sugar: 6.87g
- Protein: 33.68g
- Cholesterol: 72.57mg
- Sodium: 869.80mg
- Calcium: 44.40mg
- Potassium: 922.67mg
- Iron: 2.55mg
- Vitamin A: 68.38µg
- Vitamin C: 14.90mg
Have your own special recipe to share? Submit Your Recipe Today!