Chicken And Cracked-Wheat Salad

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Servings: 6 Difficulty: Intermediate
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A hearty, protein-rich salad combining tender bulgur, crisp vegetables, and savory chicken in a bright lemon vinaigrette.
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This Chicken and Cracked-Wheat Salad is a satisfying, nutrient-dense meal that balances earthy grains with fresh, crunchy vegetables. The base of soaked bulgur wheat provides a chewy texture that absorbs the tangy lemon vinaigrette beautifully. Cubed cooked chicken adds a solid protein punch, while diced cucumbers, radishes, and sweet peppers contribute vibrant pops of color and crispness. Fresh mint and parsley lend an aromatic, herbaceous finish that keeps the dish feeling light despite its heft. It&# 226;€™s perfect for a quick lunch, a picnic side, or a healthy dinner when served over lettuce leaves. The flavors meld beautifully if prepared ahead, making it an excellent make-ahead option for busy weeknights or potlucks.

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Chicken And Cracked-Wheat Salad

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Servings: 6 Calories: 51.9

Description

This Chicken and Cracked-Wheat Salad is a satisfying, nutrient-dense meal that balances earthy grains with fresh, crunchy vegetables. The base of soaked bulgur wheat provides a chewy texture that absorbs the tangy lemon vinaigrette beautifully. Cubed cooked chicken adds a solid protein punch, while diced cucumbers, radishes, and sweet peppers contribute vibrant pops of color and crispness. Fresh mint and parsley lend an aromatic, herbaceous finish that keeps the dish feeling light despite its heft. It&# 226;€™s perfect for a quick lunch, a picnic side, or a healthy dinner when served over lettuce leaves. The flavors meld beautifully if prepared ahead, making it an excellent make-ahead option for busy weeknights or potlucks.

Ingredients

Directions

  1. Place 3/4 cup cracked wheat (bulgur) in a bowl, cover with 1 1/4 cups water, and let soak for 30 minutes or until tender. Drain any excess water.
  2. While the wheat soaks, dice the cucumber into small cubes.
  3. Thinly slice the red radishes.
  4. Core, seed, and dice the sweet yellow pepper.
  5. In a large mixing bowl, combine the soaked bulgur, cubed cooked chicken, diced cucumber, sliced radishes, diced yellow pepper, and chopped fresh mint.
  6. Add the vinaigrette dressing and fresh lemon juice to the bowl. Toss gently to coat all ingredients evenly.
  7. Slice the green onions thinly.
  8. Fold in the coarsely chopped parsley and sliced green onions.
  9. Cover and refrigerate for at least 30 minutes to allow flavors to meld, or up to overnight.
  10. To serve, line plates with lettuce leaves or hollow out red peppers. Spoon the chicken and wheat mixture onto the plates or into the peppers.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 51.9kcal
% Daily Value *
Total Fat 0.4g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 8.4mg1%
Total Carbohydrate 11.6g4%
Dietary Fiber 3.4g14%
Sugars 5.5g
Protein 1.8g4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: chicken salad, bulgur wheat, cracked wheat, healthy lunch, protein salad, lemon dressing, mint, parsley, radishes, cucumber, yellow pepper, make-ahead, picnic food, grain bowl, fresh herbs, light dinner, potluck salad, vegetable salad, high protein, meal prep, crunchy salad
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