The January/February issue of Cooking Light magazine includes a special section to Start Your Year Off Light! It’s filled with fresh ideas, easy recipes and tips for eating healthy without sacrificing taste. Their collection of chocolate treats under 100 calories is particularly drool-worthy (especially the Graham Cracker-Nutella Sandwiches) and although slightly less indulgent, their Chicken-Avocado Salad with bulgur is also a stand-out. I made my own version of it for lunch today, modifying it to fit my taste and cooking style. It was so satisfying, I wanted to share it with you.
Chicken and Bulgur Salad with Avocado, Tomato and Feta
2013-03-27 00:18:22
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Ingredients
- 1/2 cup bulgur
- 1/2 cup water
- 2 oz chicken breast (skinless, boneless)
- 2 + 1/2 teaspoon olive oil
- 1 teaspoon orange juice (freshly squeezed)
- 1 teaspoon sherry vinegar
- 1/2 avocado (chopped)
- 6 - 8 grape tomatoes (halved)
- 1 tablespoon feta cheese (crumbled)
- 1 tablespoon cilantro (chopped)
- kosher salt
- black pepper
For the Bulgur
- Combine bulgur, water and a pinch of kosher salt in a small saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes, or until tender. Transfer to a medium bowl and place in the refrigerator to cool.
For the Chicken
- Heat 1/2 teaspoon olive oil in a small saute pan. Season chicken with salt and pepper. Cook 4 minutes per side, or until cooked through. Transfer to board and rest for 5 minutes. Cut into bite-sized chunks.
For the Dressing
- Combine 2 teaspoons olive oil, freshly squeezed orange juice, sherry vinegar, dash of salt and freshly ground black pepper in a small bowl. Whisk to combine. Check seasonings and adjust if needed.
For the Salad
- Remove the chilled bulgur from the refrigerator and add the chicken, grape tomatoes, avocado and feta cheese to the bowl. Drizzle with dressing then toss lightly to coat.
- Place a metal ring on a chilled plate. Spoon salad mixture into ring and press down gently with the back of a spoon. Gently remove the ring. Sprinkle with cilantro and serve.
Adapted from Cooking Light's Start Your Year Off Light
Adapted from Cooking Light's Start Your Year Off Light
An Uneducated Palate https://anuneducatedpalate.com/
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This is something I could make from leftovers in my fridge (that’s a good thing). But sometimes it’s good to be reminded of particular combinations that you haven’t visited for awhile. Thanks. Ken
Hi Ken
I’ve been wanting to try more grains ever since I made your Puglian barley salad, and the bulgur was a nice surprise. It couldn’t have been easier to make.
I suspect you keep a well-stocked pantry and fridge
Cheers,
Laura
We love Cooking Light!!
Me too Val! It was from a Cooking Light recipe (Walnut and Rosemary Loaves) that I first learned that light recipes could also be delicious.
This looks delicious, and easy. I will make it for sure.
Thanks Colleen! Be sure and drop back by and let me know if you liked it.
Sounds like a delicious dish and it looks quite springy. Perfect as the snow is finally melting!
Hi Murissa,
The orange juice in the dressing makes it quite refreshing, and a nice change from the heavier, more comforting foods of winter.
I looked for you at the CCCs this weekend but the events were so jammed it was crazy. Although I was hoping for our hometown boy, I’m pleased that my favourite dish stole the show. In fact, I correctly predicted all three medal winners! If this keeps up I may have to think of a new name for my blog
Take care,
Laura