Warm Ham and Bulgur Salad

[migration] empty title 10071 Author: Canadian Living Credits: [migration] empty title 10071

Whole grains, such as bulgur, are healthful choices. You can use smoked chicken or drained and rinsed chickpeas instead of the ham.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2006

Ingredients

  • 1 cup bulgur
  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 1 clove garlic minced
  • 1 cup thinly sliced mushroom
  • 1 red pepper cubed
  • 1 zucchini diced
  • 6 oz Black Forest ham cut into 1/2 inch cubes
Dressing:
  • 1/4 cup orange juice
  • 1 tablespoon vegetable oil
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Method

In heatproof bowl, pour 1 cup (250 mL) boiling water over bulgur; cover and let stand until water is absorbed and bulgur is tender, about 30 minutes.

Meanwhile, in skillet, heat oil over medium-high heat; sautee onion, garlic and mushrooms until softened, about 5 minutes.

Add red pepper and zucchini; sautee until tender-crisp, about 3 minutes.

Dressing: In large bowl, whisk together orange juice, oil, mustard, salt and pepper. Add bulgur, ham and sauteed vegetables; toss to combine. (Make-ahead: Refrigerate, uncovered, in airtight microwaveable containers until cold; cover and refrigerate for up to 2 days. Microwave, covered, at medium-high/ 70% for 3 minutes.)

Nutritional facts <b>Per serving:</b> about

  • Sodium 939 mg
  • Protein 14 g
  • Calories 274.0
  • Total fat 10 g
  • Cholesterol 20 mg
  • Saturated fat 1 g
  • Total carbohydrate 36 g

%RDI

  • Iron 13.0
  • Fibre 0.0
  • Folate 14.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12.0
  • Vitamin C 95.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Warm Ham and Bulgur Salad

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