Insalata di Arance [Orange Salad]

Tuesday, December 16, 2008

Mediterranean Chicken Bulgur Salad

Most of these recipes were born on evenings when no meal was planned. That meant rummaging through the pantry and seeing how dinner might be contrived. A few favorite ingredients to have around the house for such nights: fresh herbs, raisins, nuts, seeds and onion. These can add texture, taste and nutrition to family fare when it’s too cold and rainy to go to the market.

Cooking time: 40 minutes
Serves baby and 2 adults*

2 cups of Bulgur
2 chicken breasts from Basic Chicken Breast for Baby Recipe [see Dec 16, 2008 post] shredded or cut into 1 inch pieces
Extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 Tbsp Balsamic vinegar
1/2 cup chopped scallion or red onion
1 chopped tomato
1 carrot, chopped
1 apple, chopped
8 pitted olives, chopped
1/2 cup seeds [like sesame and pumpkin]
1/2 cup shelled pistachio [optional]
1/2 cup of avocado [optional]
2 Tbsp sherry vinegar.
1/2 cup chopped coriander
Salt and pepper to taste
Coarse sea salt

Cook bulgur**, and while bulgur is cooking, prepare other ingredients as suggested below. 

For Baby: Remove half of the cooked bulgur, puree and set aside for baby’s lunch and dinner for the next 2 days. Bulgur should be served with protein and a vegetable. For older babies, no need to puree.

For Adults: Mix Balsamic vinegar with 1 Tbsp of lemon juice, drizzle over chicken breasts and set aside. Chop vegetables, and then add scallion, tomato, carrot, apple, seeds, nuts and olives to the cooked bulgur [better if added when bulgur is still warm]. Dress bulgur with remaining lemon juice, sherry vinegar and 1 Tbsp olive oil. Add salt to taste and a generous amount of freshly ground pepper. Add chicken, toss, sprinkle coriander on top, drizzle with olive oil and a few granules of sea salt. Serve at room temperature.

*To serve 4, add another cup of bulgur, two more chicken breasts, and double the seeds and vegetables

**Cooking bulgur depends on whether the grain is finely or coarsely ground. If there are no cooking instructions, start with 2-1 ratio of water to bulgur. Bring to a boil and simmer, but keep adding water if needed. Cooking time will be between 10-30minutes. Bulger should be soft and fluffy. It’s really hard to ruin Bulgur so if you’ve never made it, don’t be afraid to try. 

1 comment:

GingerSpice said...

My friend Tamara made this and it was delicious.