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Warm Ham and Bulgur Salad

By The Canadian Living Test Kitchen

Tested till perfect

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Warm Ham and Bulgur Salad

Warm Ham and Bulgur Salad (left) and Rice Bowl with Tofu Photography by David Scott

This recipe makes 4 servings

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Nutritional Info

Per serving: about -
cal 274
pro 14 g
total fat 10 g
sat. fat 1 g
carb 36 g
fibre 6 g
chol 20 mg
sodium 939 mg
% RDI: -
calcium 3
iron 13
vit A 12
vit C 95
folate 14

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

Ingredients

  • 1 cup bulgur
  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 cup thinly sliced mushrooms
  • 1 sweet red pepper, cubed
  • 1 zucchini, diced
  • 6 oz Black Forest ham, cut into 1/2 inch cubes
  • Dressing
  • 1/4 cup orange juice
  • 1 tbsp vegetable oil
  • 2 tsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp pepper

Preparation

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.)

Source : Canadian Living Magazine: October 2006

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