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<< Previous   of   Next >> Associated Press  (click to enlarge) Whole-grain bulgur anchors this bulgur wheat, smoked chicken and watercress salad.   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Wednesday, August 20, 2008 Ditch confusing headlines and use math to eat well By Jim Romanoff For The Associated Press Tired of trying to make sense of what constitutes a healthy diet? There really is an easy way. Simply imagine your dinner plate divided into quarters. If you fill three-quarters of the plate with vegetables, fruits, nuts and whole grains and then fill the remaining space with lean protein, you'll be doing just fine. Of course, not every meal will easily fit this formula, but it's a great approach for your overall diet. This bulgur wheat, smoked chicken and watercress salad fits this formula nicely. The recipe is inspired by tabbouleh, which is a Middle Eastern dish made with bulgur, chopped parsley and tomatoes. The salad can be served cold or at room temperature and is perfect for a light supper. A salad of sliced cucumbers and ripe tomatoes along with iced green tea with sprigs of fresh mint would round out this healthy, satisfying meal. BULGUR WHEAT, SMOKED CHICKEN AND WATERCRESS SALAD 3/4 cup bulgur 1 cup boiling water 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup slivered almonds 3/4 pound smoked chicken or turkey breast diced into 1/2-inch pieces 1 cup watercress, washed and larger stems removed 1/2 cup sliced scallions 1/2 cup sliced celery In a large bowl, combine the bulgur with the boiling water. Cover and refrigerate for 30 minutes. Alternatively, prepare bulgur according to package directions. Meanwhile, to make the dressing, in a small bowl, whisk together the olive oil, lemon juice, tarragon, salt and pepper. Set aside. In a small, dry skillet over low heat, toast the sliced almonds, stirring constantly, until fragrant, about 5 minutes. Set aside to cool. Add the smoked chicken (or turkey), watercress, scallions, celery and cooled almonds to the bulgur. Add the reserved dressing and toss well to coat. Serve immediately or cover and refrigerate. Makes 4 servings. Per serving: 327 calories; 14 calories from fat; 14 g fat (2 g saturated; 0 g trans fats); 64 mg cholesterol; 23 g carbohydrate; 28 g protein; 6 g fiber; 211 mg sodium.

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