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Bulgur Salad with Grilled Chicken and Parsley Pesto⏱ 75 min total
Recipes

Bulgur Salad with Grilled Chicken and Parsley Pesto

Per 1 serving · 511 g · 10 ingredients

Calories
673
34%
of a 2,000 cal day
  • Protein
    37g
    22% of calories
  • Carbs
    43g
    25% of calories
  • Fat
    41g
    53% of calories
Portion
  • ✓ Low sodium

At a glance

One serving of Bulgur Salad with Grilled Chicken and Parsley Pesto (511 g) has 673 calories, with 37 g of protein, 43 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (75% DV), dietary fiber (35% DV) and Vitamin A (22% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 29% of the daily value.

Per 100 g
132cal
low energy density
Protein per 100 cal
5.6g
Net carbs
34g
carbs minus fiber
Fiber
9.8g
9.1 g sugar

High in

20%+ of the daily value

  • Protein75%
  • Dietary fiber35%
  • Vitamin A22%
  • Vitamin C47%
  • Vitamin E71%
  • Vitamin K340%

Good source of

10–19% of the daily value

  • Vitamin B1211%
  • Calcium12%

Watch

20%+ of the daily value

  • Saturated fat27%
  • Cholesterol29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 45 min
  1. 1

    Toast the slivered almonds until golden and let them cool. Coarsely chop the shallots and halve and pit the apricots.

  2. 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. 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. 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. 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. 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.

Vitamins & minerals

Amounts for 1 serving (511 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A201 μg
22%
Vitamin C42 mg
47%
Vitamin D0 μg
0%
Vitamin E11 mg
71%
Vitamin K408 μg
340%
Thiamine0.3 mg
21%
Riboflavin (B2)1 mg
43%
Niacin15 mg
91%
Vitamin B61 mg
94%
Folate (B9)89 μg
22%
Vitamin B120.3 μg
11%
Pantothenic acid3 mg
52%
Choline126 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium125 mg
12%
Iron4 mg
54%
Potassium1,088 mg
23%
Magnesium169 mg
40%
Phosphorus497 mg
71%
Zinc3 mg
24%
Copper0.5 mg
51%
Manganese2 mg
76%
Selenium29 μg
52%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene13 μg—
Arginine3 g—
Aspartic acid4 g—
Beta carotene2,278 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats27 g—
Phenylalanine2 g—
Polyunsaturated fats6 g—
Proline2 g—
Retinol8 μg—
Serine2 g—
Starch0.2 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 63 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 673 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 128min
    Walking (3.5 mph)
  • 81min
    Cycling (moderate)
  • 56min
    Running (6 mph)
  • 95min
    Swimming laps

Common questions

How many calories are in Bulgur Salad with Grilled Chicken and Parsley Pesto?

One serving of Bulgur Salad with Grilled Chicken and Parsley Pesto (1 serving) has 673 calories, which works out to 132 calories per 100 g. That is about 34% of a 2,000-calorie day.

Is Bulgur Salad with Grilled Chicken and Parsley Pesto high in protein?

It provides a solid 37 g of protein per serving (75% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Bulgur Salad with Grilled Chicken and Parsley Pesto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Bulgur Salad with Grilled Chicken and Parsley Pesto?

76 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Bulgur Salad with Grilled Chicken and Parsley Pesto?

9.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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