Bulgur Salad with Grilled Chicken and Parsley Pesto
1 serving of bulgur salad with grilled chicken and parsley pesto contains 687 Calories. The macronutrient breakdown is 26% carbs, 52% fat, and 22% protein. This is a good source of protein (70% of your Daily Value), fiber (40% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 30 minutes
- Cook Time
- 45 minutes
Ingredients
Apricots, raw 8 apricot or 280g
Directions
- Sliver, toast & cool almonds. Chop shallots coarsely. Halve & pit apricots.
- Place 3 cups water and bulgur in medium saucepan; sprinkle with salt. Bring to boil. Cover, reduce heat to medium-low, and simmer until bulgur is tender but still slightly chewy, stirring occasionally, 11 to 12 minutes. Drain. Rinse under cold water until cool. Drain well. Transfer to large bowl.
- Meanwhile, place parsley, almonds, shallots, and 1 1/2 tablespoons lemon juice in processor. Using on/off turns, process until parsley is coarsely chopped. With machine running, gradually add 1/2 cup oil and process to coarse puree. Season pesto to taste with salt and pepper.
- Stir 3/4 cup pesto and remaining 1 tablespoon lemon juice into drained bulgur. Season to taste with salt and pepper and additional lemon juice, if desired. Prepare barbecue (medium heat). Brush chicken and apricot halves with oil.
- Sprinkle with salt and pepper. Grill chicken and apricot halves until chicken is cooked through and apricots are slightly charred, 7 to 8 minutes per side for chicken and 2 minutes per side for apricots.
- Line 4 plates with lettuce leaves. Divide bulgur salad among plates. Place 1 grilled chicken breast on each plate. Spoon dollop of pesto atop chicken. Divide apricot halves among plates and serve.
Nutrition Facts
For 1 serving of bulgur salad with grilled chicken and parsley pesto (487g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 687 | |
| Fats | 42g | 53% |
| Saturated fats | 5g | 27% |
| Trans fats | 0g | |
| Cholesterol | 86mg | 29% |
| Sodium | 106mg | 5% |
| Carbs | 46g | 17% |
| Net carbs | 34g | |
| Fiber | 11g | 40% |
| Sugar | 9g | |
| Protein | 39g | |
| Calcium | 201mg | 20% |
| Iron | 5mg | 61% |
| Potassium | 1199mg | 26% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 15μg | |
| Beta carotene | 1251μg | |
| Caffeine | 0mg | |
| Choline | 131mg | 24% |
| Copper | 0.5mg | 54% |
| Fluoride | 0μg | |
| Folate (B9) | 69μg | 17% |
| Lycopene | 0μg | |
| Magnesium | 195mg | 46% |
| Manganese | 3mg | 110% |
| Niacin | 15mg | 96% |
| Pantothenic acid | 3mg | 51% |
| Phosphorus | 522mg | 75% |
| Retinol | 8μg | |
| Riboflavin (B2) | 1mg | 60% |
| Selenium | 30μg | 55% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 2189IU | |
| Vitamin A | 116μg | 13% |
| Vitamin B12 | 0.2μg | 10% |
| Vitamin B6 | 1mg | 97% |
| Vitamin C | 24mg | 26% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 11mg | 76% |
| Vitamin K | 169μg | 141% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 5g | |
| Glucose | 2g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 5g | 27% |
| Monounsaturated fats | 27g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 3g | |
| Aspartic acid | 4g | |
| Cystine | 0.5g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 2g | |
