Bulgur Salad with Grilled Chicken and Parsley Pesto

Fat 53%Carbs 25%Protein 22%
Percent Calories

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

Directions

  1. Toast the slivered almonds until golden and let them cool. Coarsely chop the shallots and halve and pit the apricots.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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)

NutrientValue%DV
Calories672
Fats41g 53%
Saturated fats5g 27%
Trans fats0g
Cholesterol86mg 29%
Sodium76mg 3%
Carbs43g 16%
Net carbs34g
Fiber10g 35%
Sugar9g
Protein37g
Calcium125mg 12%
Iron4mg 54%
Potassium1088mg 23%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene13μg
Beta carotene2278μg
Caffeine0mg
Choline126mg 23%
Copper0.5mg 51%
Fluoride0μg
Folate (B9)89μg 22%
Lycopene0μg
Magnesium169mg 40%
Manganese2mg 76%
Niacin15mg 91%
Pantothenic acid3mg 52%
Phosphorus497mg 71%
Retinol8μg
Riboflavin (B2)1mg 43%
Selenium29μg 52%
Theobromine0mg
Thiamine0.3mg 21%
Vitamin A IU3899IU
Vitamin A201μg 22%
Vitamin B120.3μg 11%
Vitamin B61mg 94%
Vitamin C42mg 47%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E11mg 71%
Vitamin K408μg 340%
Zinc3mg 24%
Sugars
Sugar9g
Sucrose5g
Glucose2g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0g
Starch0.2g
Fats
Saturated fats5g 27%
Monounsaturated fats27g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 63g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine3g
Aspartic acid4g
Cystine0.4g
Glutamic acid7g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine1g
Tryptophan0.5g
Tyrosine1g
Valine2g

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