Salads - Phase 2 - Mediterranean Chicken Salad (Phase 2)

07-14-2008, 11:58 PM
Since the topic of bulgur wheat came up, I decided to post a recipe in which it is used. It's absolutely delish!! :)

From the original South Beach Diet Cookbook, page 208, paperback.

1/2 cup low-sugar prepared Italian dressing
1 tablespoon cayenne pepper sauce
1/2 tablespoon dried mint leaves
1/4 tablespoon mustard powder

1 pound boneless, skinned chicken breast
2 tablespoons extra-virgin olive oil
2 cups prepared bulgur wheat
1-1/2 cups diced cucumbers
1-1/2 cups diced tomatoes
1 cup minced green onion
1/2 cup chopped fresh parsley
Romaine lettuce leaves

To make the dressing:Whisk together the Italian dressing, pepper sauce, mint, and mustard powder in a small bowl. Cover and chill until ready to use.

To make the salad:In a medium skillet, cook the chicken in the oil over medium heat for 8-10 minutes or until the chicken is tender and no longer pink. Turn often to brown evenly. Remove the chicken from the skillet. Cut into thin, bite-size cubes. Allow the chicken to cool, then refrigerate until fully chilled.
Combine the chicken with the bulgur, cucumbers, tomatoes, onion, and parsley in a bowl. Serve over the lettuce and drizzle with the dressing.

Serves 6

Per serving: 220 calories, 20g protein, 18g carbohydrates, 8g fat, 1g saturated fat, 279mg sodium, 45mg cholesterol, 4g fiber