Bulgur Salad with Grilled Chicken and Parsley Pesto
1 serving of bulgur salad with grilled chicken and parsley pesto contains 672 Calories. The macronutrient breakdown is 25% carbs, 53% fat, and 22% protein. This is a good source of protein (67% of your Daily Value), fiber (35% of your Daily Value), and potassium (23% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 30 minutes
- Cook Time
- 45 minutes
Ingredients
Apricots, raw
8 apricot or 280g
Directions
- Toast the slivered almonds until golden and let them cool. Coarsely chop the shallots and halve and pit the apricots.
- In a medium saucepan, bring 3 cups of water and bulgur to a boil. Cover, reduce heat to medium-low, and simmer until tender but slightly chewy, about 11 to 12 minutes. Drain, rinse under cold water, and drain well. Transfer to a large bowl.
- In a food processor, combine parsley, almonds, shallots, and 1 1/2 tablespoons of lemon juice. Process until the parsley is coarsely chopped. With the machine running, gradually add 1/2 cup of olive oil to form a coarse puree. Season the pesto with salt and pepper.
- Stir 3/4 cup of the pesto and the remaining tablespoon of lemon juice into the drained bulgur. Season with salt, pepper, and additional lemon juice if desired.
- Preheat the grill to medium heat. Brush the chicken and apricot halves with oil, then season with salt and pepper. Grill the chicken until cooked through, about 7 to 8 minutes per side, and grill the apricots until slightly charred, about 2 minutes per side.
- Line 4 plates with lettuce leaves. Divide the bulgur salad among the plates, place one grilled chicken breast on each, and top with a dollop of pesto. Distribute the apricot halves among the plates and serve.
Nutrition Facts
For 1 serving of bulgur salad with grilled chicken and parsley pesto (511g)
Nutrient | Value | %DV |
---|---|---|
Calories | 672 | |
Fats | 41g | 53% |
Saturated fats | 5g | 27% |
Trans fats | 0g | |
Cholesterol | 86mg | 29% |
Sodium | 76mg | 3% |
Carbs | 43g | 16% |
Net carbs | 34g | |
Fiber | 10g | 35% |
Sugar | 9g | |
Protein | 37g | |
Calcium | 125mg | 12% |
Iron | 4mg | 54% |
Potassium | 1088mg | 23% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 13μg | |
Beta carotene | 2278μg | |
Caffeine | 0mg | |
Choline | 126mg | 23% |
Copper | 0.5mg | 51% |
Fluoride | 0μg | |
Folate (B9) | 89μg | 22% |
Lycopene | 0μg | |
Magnesium | 169mg | 40% |
Manganese | 2mg | 76% |
Niacin | 15mg | 91% |
Pantothenic acid | 3mg | 52% |
Phosphorus | 497mg | 71% |
Retinol | 8μg | |
Riboflavin (B2) | 1mg | 43% |
Selenium | 29μg | 52% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 21% |
Vitamin A IU | 3899IU | |
Vitamin A | 201μg | 22% |
Vitamin B12 | 0.3μg | 11% |
Vitamin B6 | 1mg | 94% |
Vitamin C | 42mg | 47% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 11mg | 71% |
Vitamin K | 408μg | 340% |
Zinc | 3mg | 24% |
Sugars | ||
Sugar | 9g | |
Sucrose | 5g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.1g | |
Galactose | 0g | |
Starch | 0.2g | |
Fats | ||
Saturated fats | 5g | 27% |
Monounsaturated fats | 27g | |
Polyunsaturated fats | 6g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 3g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 0.4g | |
Glutamic acid | 7g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 1g | |
Tryptophan | 0.5g | |
Tyrosine | 1g | |
Valine | 2g |