Is your lunch looking a little dull? Is that same old sandwich getting you down? Well, give your taste buds a wake-up call and make a big bowl of Bulgur Wheat Salad with Grilled Chicken and Pineapple. The combination of healthy Hodgson Mill Bulgur Wheat, grilled chicken, fresh pineapple and green onions tossed together with a dressing made of lime juice, seasoned rice vinegar, honey and soy sauce will have you looking forward to a bright, flavorful midday meal in no time at all. I put this salad together in about 15 minutes (after a little prep work the night before) and was able to make several lunches out of it throughout the week. My lunch routine was happily recharged.
Hodgson Mill Bulgur Wheat is one of my favorite grains and is very versatile. I’ve used it to make a hot breakfast (Banana-Nut Bulgur Wheat Hot Cereal with Cinnamon-Honey Yogurt) and another great salad (Lemon Dill Bulgur Salad with Chickpeas, Cucumbers and Feta Cheese). I love that it tastes great, is a good source of healthy whole grains, takes only a few minutes to cook and provides 10 grams of protein in each serving.
This recipe is quick to put together if you cook the bulgur the night before or earlier in the day. Instead of completely cooking the grain, we’re going to give it a good soak in boiling hot liquid for about an hour. That way the grains maintain a little more “bite” and holds up better to the rest of the ingredients.
So, put the chicken broth and water in a medium-sized sauce pan and bring it to a boil. Remove the pan from the heat and stir in the bulgur wheat. Then cover the pot and set it aside for one hour.
If you cook the bulgur the night before or several hours before you’re ready to use it, remove it from the pan, place it in an airtight container and refrigerate until needed. Otherwise, fluff the bulgur with a fork and place it in a large bowl and set it aside.
Next, grill the chicken breasts on an indoor grill pan on medium-high heat or on an outdoor grill over medium-hot coals, or gas, about 4 minutes on each side. If you happen to be grilling something a day or two before you want to make this salad, go ahead and grill the chicken in advance and refrigerate it until you’re ready to use it in this dish. Planning ahead makes this simple meal even easier.
Set the grilled chicken aside to rest while we prep the rest of the ingredients.
Thinly slice the green onions and dice the pineapple into bite-sized chunks. Place both of them in the same bowl with the bulgur and toss everything together. Set aside.
In a small bowl, whisk together the lime juice, seasoned rice vinegar, honey and soy sauce. Pour dressing over the bulgur mixture and toss. (If you don’t have seasoned rice vinegar, mix ¼ teaspoon sugar per tablespoon of unseasoned rice vinegar to add in the sweetness.)
Slice the grilled chicken into bite-sized pieces and add them to the bulgur mixture. Toss everything together one last time and lunch is ready.
Place any leftover salad in an airtight container, refrigerate and consume within 4 days.
Look at all of those lovely whole grains. They’re just begging to be a part of your lunch routine. I ate this Bulgur Wheat Salad with Grilled Chicken and Pineapple right away while everything was still warm and thought it was great. The next day I had a portion of it cold and liked it even better. The lime juice and seasoned rice vinegar give it quite a kick in the flavor department and the pineapple adds a nice sweet component. The grilled chicken and Hodgson Mill Bulgur Wheat give this salad the protein necessary to keep me full and satisfied throughout the afternoon; something I look for in a good lunch.
With a little advance planning, this Bulgur Wheat Salad with Grilled Chicken and Pineapple comes together quickly and keeps well in the refrigerator for meals later on in the week. I was happy to have a fresh, flavorful, healthy new way to enjoy my lunch and I think you will, too. Enjoy!
- 1 cup Hodgson Mill Bulgur Wheat
- 1/2 cup water
- 8 oz pineapplefresh and diced
- 5 green onionthinly sliced
- 2 Tbsp lime juicefresh
- 2 Tbsp rice vinegarseasoned, or use 1/4 tsp sugar per Tbsp of unseasoned rice vinegar
- 2 Tbsp soy sauce
- 2 Tbsp honey
In a medium-sized saucepan, heat the chicken broth and water until boiling. Remove from heat and stir in bulgur wheat. Cover pan with a lid and set aside to soak for one hour. (If this step is done the night before, be sure to refrigerate the bulgur in an airtight container until ready to use.) Next, heat a grill pan over medium-high heat on the stove and grill the chicken breasts for 4 minutes on each side or until cooked through. This step can be done on an outdoor grill if desired. The chicken can be grilled up to two days in advance and refrigerated until needed. Set chicken aside. Thinly slice the green onions and dice the pineapple into bite-sized chunks. Put the green onions, pineapple and bulgur into a medium-sized bowl and toss together. Set aside. In a small bowl, whisk together the lime juice, vinegar, soy sauce and honey. Add dressing to the bulgur mixture and toss together. Set aside. Slice the chicken into bite-sized pieces and toss together with the bulgur mixture. Serve immediately or refrigerate for up to four days in an airtight container.
Makes approximately 6 adult-sized servings.