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á-4131

Tabbouleh with Arugula and Chicken

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Yield: 4 servings (serving size: 1 1/2 cups)
5 points plus

Calories: 218
Calories from fat: 21%
Fat: 5g
Saturated fat: 0.9g
Monounsaturated fat: 2.9g
Polyunsaturated fat: 0.8g
Protein: 14.9g
Carbohydrate: 31g
Fiber: 7.5g
Cholesterol: 26mg
Iron: 1.5mg
Sodium: 379mg
Calcium: 43mg

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Ingredients

  • 1 cup uncooked bulgur or cracked wheat
  • 1 cup boiling water $
  • 1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts) $
  • 1 cup diced tomato $
  • 1/2 cup chopped arugula (about 1/2 ounce) $
  • 1/3 cup diced red onion $
  • 1/4 cup finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh mint
  • 2 tablespoons fresh lemon juice $
  • 1 tablespoon olive oil $
  • 1/4 teaspoon salt $
  • 1/8 teaspoon black pepper
  • 24 arugula leaves $

Details

Preparation

Step 1

Combine the bulgur and water in a large bowl. Cover and let stand 25 minutes. Stir in chicken and the next 9 ingredients (chicken through pepper); cover and chill. Serve on arugula-lined plates.

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