Pennell photo - Bob Pennell

HEALTHY plate — Cool Chicken Tabouli

This recipe was submitted by Pat L. Gehres, of Applegate, for the Oregon Healthy Living magazine recipe contest. This traditional Middle Eastern bulgur-wheat salad becomes a main dish with the addition of chicken, and makes a great cool meal on a hot day. The Mail Tribune's Shonna Zimmerman prepared the recipe, and the consensus of the staffers who devoured it is that the recipe is a keeper.


8 cups boiling water

2 cups bulgur wheat

1 cup parsley, minced

1/2 cup fresh mint, finely chopped

1/2 cup green onions, minced

2 large tomatoes, chopped

3 cups cooked chicken, cubed

1/2 cup lemon juice

1/2 cup vegetable oil

2 teaspoons salt, or more to taste

1/2 teaspoon freshly ground pepper

3/4 teaspoon cinnamon


Put wheat into a mixing bowl and pour boiling water over it. Cover and let stand two to three hours, or until wheat is light and fluffy. Drain off excess water and shake wheat in a strainer until it is very dry. Add parsley, mint, green onions, tomatoes and chicken.

Blend together lemon juice, vegetable oil, salt, pepper and cinnamon. Pour over wheat and toss well. Chill for one hour.

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