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Greek Bulgur Chicken

February 25, 2011

I saw a version of this in Self and couldn’t resist adapting it this past weekend. It was the perfect healthy meal to go alongside some planning for a Greek vacation in September! It’s packed with protein and healthy fibers, plus it’s got some great flavors from mint, lemon and feta. I enjoyed it still warm from the cooking, but it’s something that would be good cold too. I’d also venture a guess that the flavors improve as they hang out together in the fridge.

You will need:

  • 1/2 lb chicken
  • 1/2 c bulgur
  • 1 c water
  • 2 fresh lemons
  • 1/4 c fresh mint, thinly sliced
  • 1/4 c fresh Italian flat parsley, thinly sliced
  • 1/2 of a medium red onion, thinly sliced (about 1/4 c)
  • 1 seedless cucumber, peeled and chopped
  • 1 c tomato, diced
  • 4 oz crumbled feta cheese
  • 2 T olive oil
  • 2 T red wine vinegar
  • Salt & pepper, to taste

Then you…

  1. Cook the pan in a non-stick skillet, seasoning with salt and pepper, until brown on both sides and cooked through. Allow to cool enough to handle. Shred the chicken by hand. Place in a large mixing bowl.
  2. Bring the bulgur and water to a bowl with the juice of 1 lemon. Cover, reduce heat and simmer 5 minutes. Remove from heat and let stand until it absorbs the water, approx. 15 minutes. Season with salt and pepper. Add to the mixing bowl.
  3. Stir in the mint, parsley, red onion, cucumber, tomato and feta.
  4. Zest the remaining lemon. Add zest and juice to the mixture.
  5. Mix in the olive oil and red wine vinegar. Season with salt and pepper to taste.

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