Tabbouleh with Chicken and Red Pepper

Use rotisserie or leftover chicken for this dish, if you like. If you're making the mixture a few hours or more in advance, store the cucumber and tomato separately and add them close to serving time to keep the salad at its best. Serve with Lemony Hummus with Spicy Whole-Wheat Pita Chips for a flavorful, Middle East–themed light lunch.

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 1/2  cup  uncooked bulgur
• 1/2  cup  boiling water
• 1 1/2  cups  diced plum tomato
• 3/4  cup  shredded cooked chicken breast
• 3/4  cup  minced fresh flat-leaf parsley
• 1/2  cup  finely chopped red bell pepper
• 1/2  cup  diced English cucumber
• 1/4  cup  minced fresh mint
• 1 1/2  tablespoons  fresh lemon juice
• 1  tablespoon  extra-virgin olive oil
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper

Preparation

1. Combine bulgur and 1/2 cup boiling water in a large bowl. Cover and let stand 15 minutes or until the bulgur is tender. Drain well; return bulgur to bowl. Cool.

2. Add tomato and remaining ingredients; toss well.

Nutritional Information

Calories:

150

Fat:

4.7g (sat 0.8g,mono 2.9g,poly 0.7g)

Protein:

11.2g

Carbohydrate:

16.9g

Fiber:

4.5g

Cholesterol:

22mg

Iron:

1.6mg

Sodium:

326mg

Calcium:

33mg