Warm Ham and Bulgur Salad
Whole grains, such as bulgur, are healthful choices. You can use smoked chicken or drained and rinsed chickpeas instead of the ham.
Servings: 4
Ingredients:
Warm Ham and Bulgur Salad (left) and Rice Bowl with Tofu Photography by David Scott
| 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% |
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1 cup (250 mL) bulgur
1 tbsp (15 mL) vegetable oil
1 onion, chopped
1 clove garlic, minced
1 cup (250 mL) thinly sliced mushrooms
1 sweet red pepper, cubed
1 zucchini, diced
6 oz (175 g) chunk Black Forest ham, cut into 1/2-inch (1 cm) cubes
Dressing:
1/4 cup (50 mL) orange juice
1 tbsp (15 mL) vegetable oil
2 tsp (10 mL) Dijon mustard
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) 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; sauté onion, garlic and mushrooms until softened, about 5 minutes.
Add red pepper and zucchini; sauté until tender-crisp, about 3 minutes.
Dressing: In large bowl, whisk together orange juice, oil, mustard, salt and pepper. Add bulgur, ham and sautéed 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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