MiladyB

Chicken Tabbouleh
Makes 6 servings, about 1 1/3 cups each

ACTIVE TIME: 20 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

3 cups water
1 cup bulgur
3 cups cubed skinless cooked chicken (1-inch cubes)
1 cup chopped fresh parsley
1 cup chopped scallions
1/3 cup currants
1/4 cup frozen orange juice concentrate
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt
Freshly ground pepper to taste

1. Bring water to a boil in a large saucepan. Add bulgur and remove from the heat. Let stand until most of the water is absorbed, 20 to 30 minutes.
2. Drain bulgur well, squeezing out excess moisture. Transfer to a large bowl. Add chicken, parsley, scallions and currants.
3. Whisk orange juice concentrate, lemon juice, oil, cumin and cayenne in a small bowl until blended. Toss with the bulgur mixture. Season with salt and pepper and serve.

NUTRITION INFORMATION: Per serving: 260 calories; 5 g fat (1 g sat, 3 g mono); 54 mg cholesterol; 31 g carbohydrate; 24 g protein; 6 g fiber; 157 mg sodium; 536 mg potassium.

Nutrition bonus: Vitamin C (60% daily value), Fiber (24% dv), Potassium (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 2 starch, 3 very lean meat.

TIP: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote