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Chicken Swiss and vegetable bulgur salad

The zesty orange dressing gives it a fresh flavour, even when made ahead and packed for lunch the next day
Recipe provided by Dairy Farmers of Canada ©
Bowl of bulgur, tomato, cucumber, Swiss cheese and chicken
5 servings / 25 min

Prep 20 min / Cook 5 min

Ingredients
  • 3/4 cup (175 mL) coarse bulgur
  • 1 1/2 cups (375 mL) water
  • 2 stalks celery, sliced
  • 1 large tomato, chopped
  • 1/2 English cucumber, chopped
  • 1/2 cup (125 mL) finely chopped fresh parsley
  • 1 1/2 cup (375 mL) chopped cooked chicken breast 
  • 4 oz (120 g) cubed Swiss or washed-rind* cheese
  • 2 tsp (10 mL) grated orange zest
  • 1/4 cup (50 mL) freshly squeezed orange juice
  • 2 tbsp (25 ml) wine vinegar
  • 1 tbsp (15 mL) olive oil
  • 2 tsp (10 mL) Dijon mustard
  • Pepper

    *Washed rind refers to the process by which the rinds of certain cheeses are washed periodically during ripening, resulting in the coppery or beige colour of Mamirolle and Oka.
     
Directions
  1. In a saucepan, combine bulgur and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature.
  2. Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.
  3. In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat.
     
Nutritional info per serving (1 of 5)
  • Calories 284
  • Protein 23 g
  • Total Fat 12 g
    Saturated Fat 5 g
    Cholesterol 58 mg
  • Carbohydrates 21 g
    Fibre 4 g
    Sugars 3 g
    Added sugars 1 g
  • Sodium 118 mg
  • Potassium 419 mg