Wednesday, May 2, 2012

Chicken and Bulgur Salad with Corn

I couldn't be more glad that making Pinto Bean and Bulgur Burgers brought a bag of bulgur into my life, kicking off a small wave of culinary experimentation. So far I've made more veggie burgers and a delicious salad with this inexpensive and quick-cooking grain, with my latest experiment being this boldly flavored, complete main course salad. This collection of fresh flavors feels wonderfully like summer, filling your belly without making you sluggish. At its best with local corn on the cob, fresh tomatoes, onion, and cilantro shine against the nutty bulgur backdrop, completed by a  portion of savory chicken breast. This recipe is the perfect confluence of healthy, quickly prepared, and flavorful food, demonstrating how it is possible to eat delicious and nutritious meals even on busy nights. While it can only get better as more local veggies and herbs become available, don't wait until then to prepare this gorgeous meal.

Chicken and Bulgur Salad with Corn
from Food and Wine
serves 4

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

1. In a medium bowl, combine the bulgur and the water. Cover and let sit for 20 minutes.

2. 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.

3. 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.

4. 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.

5. 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.

No comments:

Post a Comment