Chicken and Bulgur Salad with Corn

  • Active Time 30m
  • Total Time 30m

Serves 4

Bulgur makes a hearty base for a salad. Here, it's tossed with corn kernels, tomato, red onion and a bit of hot pepper, dressed with lime vinaigrette, and then topped with slices of sauteed chicken breast for an ideal summer meal.
German rieslings show their great adaptability by flattering notoriously difficult-to-match salads. The earthy flavors of a young Pfalz spätlese will match those of the sweet corn and chicken.


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


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

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.

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.

Add the bulgur, tomato, jalapeno, 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.

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.

Recipe reprinted by permission of Food and Wine. All rights reserved.

RecID 1388

nutrition information per serving

544 calories; 19g total fat; 87mg cholesterol; 983mg sodium; 57g carbohydrates; 9g fiber; 43g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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