Looking for a wholesome and vibrant meal that’s easy to prepare, visually stunning, and packed with nutrition? This Grilled Chicken Tenderloin with Bulgur, Asparagus, and Mango Salad might just become your new go-to recipe! It’s a delightful combination of lean protein, fiber-rich grains, fresh vegetables, and juicy mango, offering a balanced and satisfying dish perfect for lunch or dinner.
Why You’ll Love This Recipe
With a balance of flavors and textures, this salad brings together everything you’d want in a meal. Here’s what makes it so appealing:
- Nutty, Fiber-Rich Bulgur: Bulgur, a whole grain, is a fantastic base for salads due to its mild, nutty flavor and its fiber content, helping you stay full longer.
- Juicy, Sweet Mango: The mango adds a natural sweetness that complements the savory elements beautifully, while also providing vitamins A and C.
- Tender Asparagus Tips: Asparagus brings a slight crispness and earthy flavor, plus it’s packed with nutrients.
- Lean Grilled Chicken Tenderloin: A lean protein that’s both tender and juicy, the grilled chicken is seasoned simply, letting the natural flavors of the dish shine.
- Bright, Fresh Garnishes: Cherry tomatoes, red onion, and fresh cilantro add vibrant colors and freshness, while a drizzle of olive oil and lemon wedges enhance the overall taste.
Ingredients You’ll Need
To recreate this delicious dish, here’s what you’ll need:
- Grilled chicken tenderloin
- 1 cup bulgur, cooked
- 1 cup steamed asparagus tips
- 1 ripe mango, diced
- Cherry tomatoes, halved
- Red onion, thinly sliced
- Lemon wedges
- Salt and pepper to taste
- Olive oil for drizzling
- Fresh cilantro (optional)
Step-by-Step Instructions
1. Grill the Chicken Tenderloin
Season the chicken tenderloin with a touch of salt, pepper, and a drizzle of olive oil. Preheat your grill to medium-high heat and grill each piece for about 5-6 minutes per side, or until fully cooked and juicy. Once done, set it aside to rest.
2. Prepare the Bulgur
Cook the bulgur according to the package instructions. After cooking, fluff it with a fork and let it cool. Bulgur’s mild flavor and slightly chewy texture make it an ideal base for this salad.
3. Steam the Asparagus
Steam the asparagus tips for 4-5 minutes until they’re tender-crisp, retaining their vibrant green color. Allow them to cool slightly before adding them to the salad.
4. Assemble the Salad
In a large mixing bowl, combine the cooked bulgur, steamed asparagus, cherry tomatoes, and thinly sliced red onion. Toss gently to ensure all ingredients are evenly distributed.
5. Add the Mango
Carefully fold in the diced mango for a touch of sweetness, making sure not to mash the pieces.
6. Serve and Garnish
Plate the bulgur and vegetable mixture, then arrange the grilled chicken tenderloin on top. Garnish with lemon wedges for a zesty finish, drizzle with a bit more olive oil, and sprinkle with salt, pepper, and fresh cilantro if desired.
Tips for Success
- Choose Ripe Mango: The sweetness of ripe mango perfectly balances the savory flavors in the salad. If mango isn’t available, you can substitute with other fruits like pineapple or papaya.
- Customize Your Vegetables: While asparagus adds a nice crunch, feel free to add other veggies like bell peppers, cucumbers, or radishes for more color and flavor.
- Meal Prep Friendly: This salad can be made ahead of time. Prepare the bulgur, chicken, and veggies in advance, and simply combine everything before serving. The flavors will continue to meld together, making it even more delicious!
A Healthy Meal in Every Bite
This Grilled Chicken Tenderloin with Bulgur, Asparagus, and Mango Salad is not only beautiful but also offers an array of nutrients. Each ingredient contributes to a well-rounded meal, ensuring you get a satisfying, nutrient-dense plate. With a balance of protein, complex carbs, healthy fats, and a burst of natural sweetness, this dish will keep you energized and satisfied.
So, next time you’re in the mood for something fresh, flavorful, and nutritious, give this salad a try! Whether it’s for a quick lunch or a light dinner, this recipe has you covered with a delicious, vibrant meal that’s as good for your body as it is for your taste buds.
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Grilled Chicken Tenderloin with Bulgur, Asparagus, and Mango Salad
Description
Brighten your plate with this nutritious and flavorful grilled chicken tenderloin salad, featuring nutty bulgur, crisp asparagus, and sweet mango. Perfect for a refreshing lunch or dinner that’s both satisfying and healthy.
Ingredients
– Grilled chicken tenderloin
– 1 cup bulgur, cooked
– 1 cup steamed asparagus tips
– 1 ripe mango, diced
– Cherry tomatoes, halved
– Red onion, thinly sliced
– Lemon wedges
– Salt and pepper to taste
– Olive oil for drizzling
– Fresh cilantro optional
Instructions
1. Grill the Chicken Tenderloin: Preheat your grill to medium-high heat. Season the chicken tenderloin with salt, pepper, and a drizzle of olive oil. Grill for 5-6 minutes on each side or until cooked through. Set aside.
2. Prepare the Bulgur: Cook the bulgur according to package instructions. Once done, fluff with a fork and set aside.
3. Steam the Asparagus: Steam the asparagus tips until tender-crisp, about 4-5 minutes. Remove from heat and let cool slightly.
4. Assemble the Salad: In a large bowl, combine the cooked bulgur, steamed asparagus, cherry tomatoes, and red onion slices. Toss gently to combine.
5. Add the Mango: Gently fold in the diced mango.
6. Serve: Arrange the grilled chicken tenderloin pieces on top of the bulgur and vegetable mixture. Garnish with lemon wedges and fresh cilantro if desired. Drizzle with a little olive oil and season with salt and pepper to taste.
Enjoy your vibrant and delicious Grilled Chicken Tenderloin with Bulgur, Asparagus, and Mango Salad!