Chicken and Bulgur Salad with Corn Recipe

Chicken and Bulgur Salad with Corn Recipe

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!

Preparation: 30 minutes
Cooking: 20 minutes
Total: 50 minutes



  • 1cupbulgur
  • boiling water
  • tbspolive oil
  • 4cupscorn kernels,(cut from about 6 ears), fresh or frozen
  • tspsalt
  • 1small red onion
  • 1lbchicken breast,boneless
  • ¼tspfresh ground black pepper
  • 1tomato
  • 1jalapeno pepper
  • ½cupcilantro,chopped, optional
  • 4tbsplime juice,(from about 2 limes)
  • ¼tspcayenne


  1. In a medium bowl, combine the bulgur and the water. Cover and let sit for 20 minutes.

  2. 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.

  3. Transfer to a large glass or stainless-steel bowl and let cool.

  4. 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.

  5. Cook the breasts for about 5 minutes per side, until browned and just done.

  6. Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into ¼-inch slices.

  7. 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.

  8. In a small glass or stainless-steel bowl, combine the remaining 1 tablespoon lime juice, 2 tablespoons oil, and ¼ teaspoon salt

  9. Mound the salad onto plates. Top with the chicken and drizzle the chicken with the lime oil.

  10. 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
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