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Ингредиенты
- 1 lb Boned and skinned chicken breasts
- 1/2 c. Water, for poaching
- 1 c. Bulgur
- 2 c. Water
- 1/2 c. Dry apricots, cut into quarters
- 1/2 c. Currants
- 1 c. Cucumber, cubed
- 2 tsp Dry mint flakes
- 1 1/2 tsp Dry basil
- 3 Tbsp. Balsamic vinegar, substitute
- 1 Tbsp. Lemon juice
- 2 tsp Extra virgin olive oil
- 1/2 tsp Garlic, minced
Инструкции
- 1. Poach chicken breasts in water in covered skillet, turning at least once during cooking.
- 2. Bring 2 c. of water to boil and add in bulgur, cover and simmer for approximately 12-15 min (not mushy). Drain and cold in refrigerator.
- 3. When cooked, dice chicken and chill.
- 4. Make dressing by whisking together extra virgin olive oil, vinegar substitute, lemon juice, garlic, basil and mint (rub the herbs between fingers to crush when adding to mix).
- 5. When chicken and bulgur are both cold, add in apricots, currants, cucumber, and mix well. Fold in dressing. Let salad sit in refrigerator for at least 1 hour.
- NOTES :This recipe calls for 1 c. English cucumber, cubed.
- However, I think results would be similar with regular cucumber which has been peeled and seeded.
- This recipe lists 3 Tbsp. balsamic vinegar, but, since I am allergic to vinegar, I have listed it as
- "balsamic vinegar substitute" and hope I can come up with one. Serve on a bed of lettuce or possibly in pita halves.
- in Toronto, Canada
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 8 servings | |
| Calories 148 | |
| Calories from Fat 17 | 11% |
| Total Fat 1.9g | 2% |
| Saturated Fat 0.32g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 21mg | 7% |
| Sodium 32mg | 1% |
| Potassium 297mg | 8% |
| Total Carbs 22.46g | 6% |
| Dietary Fiber 4.1g | 14% |
| Sugars 8.07g | 5% |
| Protein 11.28g | 18% |
