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.
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.
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.
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.
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.
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.
*For instructions on toasting mustard seed, see Mustard Tips & Tricks.
May be served warm, room temperature or chilled. For a variation, substitute the bulgur with quinoa or barley.
Serving Size 1 1/2 cups (375 ML)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.