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Chicken and Bulgur Salad with Corn

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.


slideshow Quick Chicken Recipes


  • Servings: 4

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  • 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.

Suggested Pairing

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.

Photo © Todd Porter & Diane Cu Published August 2014

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