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Bulgur Salad with Tarragon Chicken

Bulgar Salad with Chicken and Tarragon

Bulgur Salad with Chicken and Tarragon

Ingredients:
1 1/2 cups uncooked bulgur
1 lb of chicken breasts
3 Tbsp olive oil
2 Tbsp lemon juice
1/2 tsp sea salt
1/4 tsp mustard, yellow or dijon
1 Tbsp plus 1 tsp finely chopped tarragon
2 Tbsp roughly chopped capers

Directions:

For fine grain bulgur: soak for 15-30 minutes in 3 cups cold water. Drain excess water.

For course grain bulgur (like Bob’s Red Mill Whole Grain Bulgur): Bring 3 cups water to a boil, add bulgur and simmer for 15 minutes or until water is absorbed and the bulgur is tender and slightly chewy.

Lightly season the chicken with salt and pepper and grill or bake until cooked through. Slice into bite-sized pieces and add to bulgur.

Whisk together olive oil, lemon juice, sea salt and mustard. Mix into bulgur. Add tarragon and capers and additional salt to taste.

Tips:

  • Bulgur is a grain mostly known for being an ingredient in the Middle Eastern salad tabbouleh. For Tabbouleh, fine grain bulgur is used. Fine grain is smaller in size and lighter in texture than course grain bulgur, which is larger and heartier. Either type of bulgur can be used for this salad.
  • The sweet, anise flavor of tarragon is what gives this salad its character. You can add more if you like, but be careful. Too much tarragon in food can be overpowering.
  • Try using couscous instead of bulgur for this salad

Recipe by Jennifer Meier & The (modern) Busy Girls’ Cookbook

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