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1 cooked and cooled  chicken breast fillet which has been marinated with one tablespoon (or to taste) of Karen's Spicy Marinade, chopped into smallish pieces, plus cooking juices (if you have any!)

  • 150g Bulgur Wheat

  • 300ml vegetable stock

  • 3/4 spring onions, finely sliced

  • Small handful of raisins

  • Handful of cherry tomatoes, quartered

  • 50g Pine nuts

  • 10/12 olives, halved

  • Zest of one lemon and some juice

  • Small handfull of chopped parsley

  • Salt and pepper to taste


Bulgue Wheat Salad << Back to Recipes Bulgue Wheat Salad with Karen's Spicy Marinade

In a saucepan, fry spring onions for one minute in one teaspoon of olive oil. Add the vegetable stock and bring to the boil, then add the bulgur wheat & raisins then stir briefly.  Turn the heat down to the lowest setting, cover and leave untouched for ten minutes, then turn off the heat and leave to one side for a further ten minutes.


Whilst the bulgur wheat is cooking, toast the pine nuts in a dry frying pan for a few minutes (please watch that they don't burn) & put to one side.


Empty the cooked bulgur wheat into a large bowl and stir with a fork to release the steam & separate the grains. When cooled, add the pine nuts, lemon zest, tomatoes, chicken, olives, parsley & stir until combined, then add the lemon juice, a little bit of olive oil & seasoning to taste.


You can use whatever ingredients you like in this (ie Karen's Spicy King Prawns instead of chicken, different grains, such as cous cous, peppers, different herbs) ... this recipe is just an example. The spices from the chicken coat the grains & it is lovely. It is also good to make in batches for work lunches. The recipe above will make 2/3 decent sized lunches.


Credit:  Sarah Cholmondeley