O2 Fitness Food of the Week: Bulgur

Bulgur is a form of wheat and a great whole-grain option to incorporate into your diet. This grain is very high in fiber (more than 8 grams in one cup, cooked) which can help regulate blood sugar and lower blood cholesterol. Bulgur is very low in fat and provides a moderate amount of protein (about 6 grams in one cup, cooked). Grains are typically not a good source of iron, potassium (strengthens the bones, promotes heart function and aids muscle contractions) and zinc (helps boost immunity), but bulgur contains a moderate amount of each.

Chicken-Avocado Salad Chicken Avocado Salad

Makes 1 serving

Ingredients:

  • 2 teaspoons olive oil
  • 1 teaspoon orange juice
  • 1 teaspoon sherry vinegar
  • Dash of salt
  • Dash of pepper
  • ¾ cup cooked bulgur
  • 2 ounces shredded roasted chicken
  • ¼ cup sliced avocado
  • 6 cherry tomatoes, halved
  • 1 tablespoon feta cheese
  • Chopped fresh cilantro

Preparation:

  • Combine olive oil, orange juice, vinegar, and a dash of salt and pepper in a small bowl.
  • Toss bulgur with chicken. Top with avocado and cherry tomato halves.
  • Sprinkle with feta cheese. Drizzle dressing over bulgur mixture; toss gently to coat. Sprinkle with cilantro.

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