• 1/2 cup bulgur wheat

• 1 1/2 cups fresh broccoli florets

• 1/3 cup chopped fresh parsley

• 1/4 cup minced red onion

• 1/4 cup finely chopped fresh cilantro

• 1 teaspoon fresh lemon juice

• 1 tablespoon extra virgin olive oil

• 1/4 teaspoon salt

• 1/2 teaspoon black pepper

• 1 skinless cooked chicken breast (6 ounces), cut into thin strips

1. In a medium saucepan, cook bulgur according to package directions.  If there are no directions for cooked bulgur bring 1 cup water to a boil add 1/2 cup bulgur, gently stir and return to a boil.  Reduce heat, cover and simmer 15-20 minutes.  Let sit five minutes after removing from the heat. 

2.  Meanwhile, microwave broccoli florets in a covered casserole dish with a small amount of water until just barely tender, about 1-1/2 to 2 minutes.  Carefully transfer broccoli to colander and let drain.

3.  In a small bowl whisk together lemon juice and oil.

4. In a large bowl, place cooked hot bulgur.  Lightly toss with fork to separate kernels.  With fork, mix in parsley, onion and cilantro.  Add broccoli.  While tossing mixture lightly with fork, drizzle in juice-oil mixture.  Add salt and pepper.

5. Divide salad between two plates.  Top each with half the chicken.

 Yields 2 servings.

Source: American Institute for Cancer Research at http://www.aicr.org

Provided by:

Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu