Summer Chicken Salad
|Water||3 Cup (48 tbs)|
|Bulgur/Cracked wheat||1 Cup (16 tbs)|
|Boneless chicken breast||12 Ounce, skin removed|
|Seeded chopped cucumber||1 Cup (16 tbs)|
|Chopped red onion||1⁄4 Cup (4 tbs)|
|Snipped parsley||1 Tablespoon|
|Reconstituted natural butter flavored mix||3 Tablespoon|
|Pine nuts||2 Tablespoon|
|Olive oil||1 Tablespoon|
|White wine vinegar||1 Tablespoon|
|Dried basil leaves||1⁄2 Teaspoon|
|Garlic powder||1⁄8 Teaspoon|
|Tomato||1 Medium, seeded and chopped|
Place water in 4-cup measure.
Microwave at High for 5 1/2 to 7 minutes, or until water boils.
Place bulgur in medium mixing bowl.
Add boiling water.
Cover and let stand for 30 minutes.
Drain and press out excess moisture.
Place chicken breast on roasting rack.
Cover with wax paper.
Microwave at High for 4 to 5 minutes, or until chicken is no longer pink, turning chicken over after half the time.
Set aside to cool.
In 1 1/2-quart casserole, combine cucumber, onion, parsley, butter-flavored mix, pine nuts, olive oil, vinegar, basil and garlic powder.
Microwave at High for 3 to 4 minutes, or until cucumber is translucent, stirring after half the time.
Cut chicken into 1/2-inch cubes.
Add chicken, tomato and salt to vegetable mixture.
Chill for at least 2 hours before serving salad.
Calories 331 Calories from Fat 91
% Daily Value*
Total Fat 11 g16.2%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 49.3 mg16.4%
Sodium 255.6 mg10.6%
Total Carbohydrates 34 g11.5%
Dietary Fiber 8.5 g34%
Sugars 2.6 g
Protein 26 g52.5%
Vitamin A 13.1% Vitamin C 18.4%
Calcium 4.8% Iron 14.4%
*Based on a 2000 Calorie diet