Chicken and Bulgur Salad with Corn Recipe

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Tina April 22, 2021
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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

Serves:

Ingredients

  • 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

Instructions

  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!

Nutrition

  • 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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