½ cup low-sugar prepared Italian dressing
1 tablespoon cayenne pepper sauce
½ tablespoon dried mint leaves
¼ tablespoon mustard powder
Salad
1 pound boneless, skinless chicken breast
2 tablespoons extra-virgin olive oil
2 cups prepared bulgur wheat
1 ½ cups diced tomato
1 cup minced green onion
½ cup chopped parsley
Romaine lettuce leaves
Dressing: Whisk together the Italian dressing, pepper sauce, mint, and mustard powder in a small bowl. Cover and chill until ready to use.
To make the salad: In a medium skillet, cook the chicken in the oil over medium heat for 8-10 minutes or until the chicken is tender and no longer pink. Turn often to brown evenly. Remove the chicken from the skillet. Cut into thin, bite-sixe cubes. Allow the chicken to cool, then refrigerate until fully chilled.
Combine the chicken with the bulgur, cucumbers, tomatoes, onion, and parsley in a bowl. Serve over the lettuce and drizzle with the dressing.
Total Calories: 220
Protein: 20 gm
Total Carb: 18 gm
Fiber: 4 gm
Total Fat: 8 gm
Sat Fat: 1 gm
Complete it: Serve stuffed into whole wheat pitas or with whole wheat pita chips or crackers.
