Tabbouleh with Arugula and Chicken

Yield: 4 servings (serving size: 1½ 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

Tabbouleh with Arugula and Chicken

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    cup uncooked bulgur or cracked wheat

  • 1

    cup boiling water $

  • cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts) $

  • 1

    cup diced tomato $

  • ½

    cup chopped arugula (about ½ ounce) $

  • cup diced red onion $

  • ¼

    cup finely chopped fresh parsley

  • 2

    tablespoons finely chopped fresh mint

  • 2

    tablespoons fresh lemon juice $

  • 1

    tablespoon olive oil $

  • ¼

    teaspoon salt $

  • teaspoon black pepper

  • 24

    arugula leaves $

Directions

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.


Nutrition

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