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Bulgur Wheat Salad With Smoked Turkey


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  • 2 cups low-fat low-sodium chicken broth boiling
  • 1 cup dry bulgur wheat
  • 2 green onions minced
  • 2 medium carrots peeled, sliced
  • 1/2 cup diced cucumber
  • 2 tablespoons minced parsley
  • 1 1/2 pounds smoked turkey breasts cubed (or use cubed cooked fresh turkey)
  • 1/2 cup rice vinegar
  • 1 tablespoon lite soy sauce
  • 1 teaspoon sugar
  • 1 tablespoon dry sherry
  • 2 garlic cloves minced
  • 1 teaspoon sesame oil


Servings 6


Step 1

Pour boiling broth over the bulgur wheat into a heatproof bowl and let stand for 1 hour. Drain any excess liquid. Combine the bulgur wheat with the green onions, carrots, cucumber, parsley, and cubed turkey.

In a blender or food processor, process the remaining ingredients, pour over the salad, and serve.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 3 Very Lean Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: Calories 223; Calories from Fat 28; Total Fat 3g; Saturated Fat 1g; Cholesterol 52mg; Sodium 1512mg; Carbohydrate 25g; Dietary Fiber 6g; Sugars 5g; Protein 27g.

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