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Bulgur-Mustard Seed Grain Bowls With Chicken

Yields4 ServingsPrep Time15 minsCook Time15 minsTotal Time30 mins

Nutty bulgur tossed with toasted mustard seeds and topped with tons of flavour make for a delicious filling dish. From the lemon Dijon vinaigrette, creamy avocado and skillet grilled chicken to the peppery arugula… a “flavour” bowl everyone will enjoy.

Bulgur Mustard Seed Grain Bowl with Chicken

Vinaigrette
 1 tsp lemon zest, grated
 1 Tbsp lemon juice
 1 Tbsp Dijon mustard
 ¼ cup canola oil
 1 small clove garlic, minced
 ½ tsp either fresh rosemary, chopped or dried rosemary chopped
 ½ tsp salt
 ¼ tsp ground black pepper
Base
 3 Tbsp yellow mustard seed
 4 - 4 oz boneless, skinless chicken breasts
 1 ½ cups water
 ¾ cup bulgur
 2 avocados, pitted and chopped
 ¼ cup red onion, thinly sliced
 2 cups arugula
 1 lemon, quartered
Instructions
1

Whisk together lemon zest, juice and Dijon mustard in a small bowl until smooth. Add the remaining vinaigrette mixture and whisk together until well blended; set aside.

2

Heat a large non-stick skillet over medium-high heat. Toast* the mustard seeds until beginning to pop, about 1 minute; set aside on separate plate.

3

Coat both sides of the chicken with canola oil cooking spray; add to the skillet and cook over medium-high heat 5 to 6 minutes on each side or until no longer pink in center. Place on cutting board and chop.

4

Meanwhile, bring water to boil in a small saucepan, add bulgur, reduce heat, cover and simmer 12 minutes or until water is absorbed; toss with 2 tablespoons of the yellow mustard seeds and divide among 4 shallow soup bowls.

5

Drizzle 1 tablespoon vinaigrette over each serving and arrange equal amounts of the chicken, avocado, onion and arugula on top. Drizzle remaining vinaigrette over each serving and sprinkle with 1 tablespoon yellow mustard seeds. Served with additional lemon wedges.

6

*For instructions on toasting mustard seed, see Mustard Tips & Tricks.

Notes
7

May be served warm, room temperature or chilled. For a variation, substitute the bulgur with quinoa or barley.

Nutrition Facts

Serving Size 1 1/2 cups (375 ML)

Servings 4


Amount Per Serving
Calories 530
% Daily Value *
Total Fat 32g50%

Saturated Fat 4g20%
Cholesterol 85mg29%
Sodium 450mg19%
Total Carbohydrate 32g11%

Dietary Fiber 11g44%
Sugars 2g
Protein 31g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.