WHOLE GRAIN RECIPES: Chicken and Bulgur Salad . . . Quinoa-Turkey Patties in Pita with Tahini

Chicken and Bulgur Salad

1 cup bulgur

1 teaspoon salt

2 cups boiling water

8 asparagus spears or broccoli florets, cut into bite-sized pieces

1 tablespoon sweet paprika

½ teaspoon freshly ground pepper

1/8 teaspoon ground red pepper

1 tablespoon vegetable oil

1 pound chicken tenders, cut in 1-inch wide strips, or skinless, boneless, chicken breast, pounded ½-inch thick, cut into 1-inch wide strips

DRESSING:

1 small sweet onion, such as Vidalia, thinly sliced

¼ cup coarsely chopped Italian parsley

1/3 cup plain yogurt, plus more if desired

½ teaspoon celery salt

¼ teaspoon freshly ground pepper

Place bulgur and ½ teaspoon of the salt in bowl; add water. Cover; let stand until most of liquid is absorbed, about 15 minutes. Drain excess liquid. (For a softer and fluffier grain, cook bulgur with 2½ cups water for 15 minutes. Remove from heat. Cover; let sit until liquid is absorbed, about 10 minutes.)

Meanwhile, place asparagus on plate. Cook in microwave until crisp-tender, about 2 minutes. Set aside.

Place paprika, pepper, ground red pepper and remaining ½ teaspoon salt in plastic or paper bag. Add chicken; shake to coat well. Heat oil in large skillet. Add chicken; cook about 2 minutes per side.

Combine dressing ingredients in medium bowl. Add bulgur and asparagus stalks, reserving tips; toss. Make mound of bulgur in center of plates. Portion chicken onto plates. Garnish with asparagus tips. Season with additional salt and pepper to taste. If desired, pass extra yogurt at table.

Note: Bulgur, a type of cracked wheat, requires no cooking, just rehydrating in water, making this a fast preparation.

Yield: Serves 4.

Approximate nutritional analysis per serving: 305 calories, 21 percent of calories from fat, 7 grams fat (1.6 grams saturated), 65 milligrams cholesterol, 850 milligrams sodium, 32 grams carbohydrate, 30 grams protein, 8 grams fiber.

Quinoa-Turkey Patties in Pita with Tahini

TAHINI SAUCE:

1 garlic clove

¼ cup tahini

¼ cup fresh lemon juice

¼ cup water

PATTIES:

2 cups water, or more

1 cup quinoa, rinsed and drained

12 ounces ground turkey

¼ teaspoon plus 1 pinch ground allspice

½ teaspoon plus 1 pinch ground cumin

Pinch crushed red pepper flakes

2 tablespoons finely chopped fresh mint

2 scallions, finely chopped

Coarse salt

2 teaspoons canola or safflower oil, or more

6 lettuce leaves

1 English cucumber

1 small red onion, halved and thinly sliced

6 pita breads

In a food processor, process tahini sauce ingredients until smooth. Chill.

Bring 2 cups water to a boil in a saucepan. Add quinoa. Stir once, cover and reduce heat. Simmer until tender, but still chewy, about 15 minutes. Fluff with a fork; let cool.

In a clean food processor, pulse turkey, spices, mint, scallions and ¾ teaspoon salt to a smooth paste. Add quinoa; process until mixture comes together around the blade. Roll into 24 balls; flatten slightly to form patties.

Heat oil in a large skillet. Working in batches, fry patties until cooked through.

Divide lettuce, cucumber and onion evenly among pita breads. Top each with 4 quinoa patties, drizzle with about 1 tablespoon tahini dressing. Fold pitas over filling and serve.

Note: This is also delicious served with tzatziki, or mint chutney and Greek yogurt.

Yield: Serves 6.

Approximate nutritional analysis per serving: 434 calories, 9 grams fat (2.1 grams saturated), 32.5 milligrams cholesterol, 60 grams carbohydrates, 23 grams protein, 380 milligrams sodium, 5 grams fiber.

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