Chicken Swiss and Vegetable Bulgur Salad

Protein is the cornerstone of keeping our bodies healthy and strong. Did you know that milk and milk products like cheese and yogurt are an excellent source of high quality protein that is easy to add to your meals and snacks. Perfect for lunch boxes and family meals.

For our family, milk and milk products are essential parts of our daily food intake. With busy lives and boys playing hockey 3-5 times a week, ensuring they get enough protein is important to their health and state of mind as it provides the nutrients they need to be strong and healthy.  Did you know that protein is a macronutrient that develops antibodies that boost the immune system and help us to build and maintain our tissues and muscles? While it may be easy to grab a bagel or muffin on the go it doesn’t have the protein your body needs and doesn’t fully satisfy your hunger. Protein is so important to our bodies and it makes us strong. Strong muscles, strong bones and gives us the energy to be strong enough to play sports, get outside and enjoy life.

It’s important to me that these boys get everything they need to keep them energized for whatever activity they are involved in – whether it be hockey or school their brains and muscles need protein to function properly.  Did you know that we benefit from protein being distributed evenly across meals? Try changing up your protein servings to include 30 grams at each meal.

We love that yogurt and cheese is portable, easy to bring in the car for road trips and away games and milk products contain two types of protein (whey and casein) filled with essential amino acids and 16 essential nutrients. One 250ml glass of milk contains 8 grams of protein, as does 3/4 cup (750ml) of yogurt. Looking for more protein? 1.5 ounces of cheddar cheese packs an amazing 12 grams!

Adding milk products to the salads is a fantastic way to increase the protein. We love this recipe because it includes an ancient grain, fresh veggies, chicken and cheese. It’s delicious and easy to transport. Your family will love this Chicken Swiss and Vegetable Bulgur Salad from DairyGoodness.ca Check out all of their recipes to see how you can get all day protein. 

Chicken Swiss and Vegetable Bulgur Salad

*Recipe Created by DairyGoodness.ca

Ingredients:

In a saucepan, combine bulgur, 1/4 tsp (1 mL) salt and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature.
Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.
In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat. Season with up to 1/4 tsp (1 mL) salt.

You will love the combination of flavours in this salad. Delicious tangy orange and the fresh flavours of parsley and tomato combined with savoury chicken and swiss cheese. A hearty, healthy and nutritious meal any time of year. With 29 grams of protein per serving it will keep you fuelled with energy and the nutrients you need.

5 from 1 vote

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Chicken Swiss and Vegetable Bulgur Salad

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

 

An easy and hearty salad that makes the perfect meal.

Course: Salad

Cuisine: American

Servings: 4 servings

Author: DairyGoodness.ca

Ingredients

• 3/4 cup  175 mL coarse bulgur (I used red bulgur)
• 1/4 tsp Salt
• 1 1/2 cups  375 mL water
• 2  stalks celery sliced
• 1  large tomato chopped
• 1/2  English cucumber chopped
• 1/2 cup  125 mL finely chopped fresh parsley
• 1 1/2 cup  375 mL chopped cooked chicken breast
• 4 oz  125 g cubed Swiss or washed-rind cheese
• 2 tsp  10 mL grated orange zest
• 1/4 cup  60 mL freshly squeezed orange juice
• 2 tbsp  30 mL wine vinegar
• 1 tbsp  15 mL olive oil
• 2 tsp  10 mL Dijon mustard
• 1 tsp Pepper

Instructions

1. In a saucepan, combine bulgur, 1/4 tsp (1 mL) salt and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature.
2. Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.
3. In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat. Season with up to 1/4 tsp (1 mL) salt.

Pin this recipe so it’s easy to access for when you want to make it. We know it will become a family favourite you make again and again.

Disclosure: This post was sponsored by Dairy Farmers of Canada. As always, all opinions are my own.