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Chicken and Bulgur Salad with Corn Recipe

Chicken and Bulgur Salad with Corn Recipe

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Ingredients

Count

Nutrition

577

Calories

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Ingredients:

Serving

2/3 cup bulgur
2/3 cup boiling water
4 1/2 tbsp olive oil
4 cups fresh (cut from about 6 ears) or frozen corn kernels
1 1/2 tsp salt
1 small red onion, chopped
1 1/3 lb boneless skinless chicken breasts (about 4)
1/4 tsp fresh-ground black pepper
1 tomato, seeded and chopped
1 jalapeno pepper , seeds and ribs removed, minced
1/2 cup chopped cilantro (optional)
4 tbsp lime juice (from about 2 limes)
1/4 tsp cayenne

Directions:

In a medium bowl, combine the bulgur and the water. Cover and let sit for 20 minutes.
In a large nonstick frying pan, heat 1 1/2 tablespoons of the oil over moderate heat. Add the corn and 1/4 teaspoon of the salt and cook, stirring occasionally, for 5 minutes. Add the onion and continue cooking for 5 minutes longer, stirring occasionally. Transfer to a large glass or stainless-steel bowl and let cool.
Add 1 tablespoon of the oil to the frying pan and heat over moderate heat. Season the chicken with 1/4 teaspoon of the salt and the black pepper. Cook the breasts until browned and just done, about 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into 1/4-inch slices.
Add the bulgur, tomato, jalapeño, cilantro, 3 tablespoons of the lime juice, the cayenne, and 3/4 teaspoon of the salt to the bowl with the corn and onion. Toss.
In a small glass or stainless-steel bowl, combine the remaining 1 tablespoon lime juice, 2 tablespoons oil, and 1/4 teaspoon salt. Mound the salad onto plates. Top with the chicken and drizzle the chicken with the lime oil.
Wine Recommendation: German rieslings show their great adaptability by flattering notoriously difficult-to-match salads. The earthy flavors of a young Pfalz spätlese will match those of the sweet corn and chicken.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	576.79 Kcal (2415 kJ)
Calories from fat	197.65 Kcal
		% Daily Value*
Total Fat	21.96g	34%
Cholesterol	88.97mg	30%
Sodium	1372.39mg	57%
Potassium	1014.29mg	22%
Total Carbs	58.39g	19%
Sugars	5.88g	24%
Dietary Fiber	9.19g	37%
Protein	39.04g	78%
Vitamin C	12.8mg	21%
Iron	0.5mg	3%
Calcium	36.1mg	4%

Amount Per 100 g
Calories	135.05 Kcal (565 kJ)
Calories from fat	46.28 Kcal
		% Daily Value*
Total Fat	5.14g	34%
Cholesterol	20.83mg	30%
Sodium	321.33mg	57%
Potassium	237.49mg	22%
Total Carbs	13.67g	19%
Sugars	1.38g	24%
Dietary Fiber	2.15g	37%
Protein	9.14g	78%
Vitamin C	3mg	21%
Iron	0.1mg	3%
Calcium	8.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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