Bulgur Salad with Apples and Chicken

Dairy Free
Health score
1%
Bulgur Salad with Apples and Chicken
35 min.
15
140kcal

Suggestions


Looking for a vibrant and nutritious dish that perfectly balances flavors and textures? Look no further than this delightful Bulgur Salad with Apples and Chicken. This dairy-free recipe is not only quick to prepare—ready in just 35 minutes—but it also serves an impressive 15 people, making it a fantastic choice for gatherings, potlucks, or family meals.

Imagine the nutty, chewy goodness of bulgur paired with tender, savory pieces of rotisserie chicken. The addition of crisp Granny Smith apples introduces a refreshing tartness that brightens the dish, while toasted walnuts provide a satisfying crunch. With a simple yet flavorful dressing made with cider vinegar and Dijon mustard, this salad is as tasty as it is wholesome.

This Bulgur Salad is not just versatile in flavors; it's also a healthy option, boasting 140 calories per serving. The balanced caloric breakdown ensures you get a good mix of protein, healthy fats, and carbohydrates, making it an excellent addition to any meal—be it a side dish, an antipasto platter, or a light snack. Serve it at room temperature, and watch as it quickly becomes a favorite among your friends and family. Enjoy this colorful, hearty salad that’s as good for your body as it is for your palate!

Ingredients

  • cup bulgur 
  • cups meat from a rotisserie chicken diced boneless skinless cooked
  • tablespoons apple cider vinegar 
  • 1.5 teaspoons dijon mustard 
  •  apples i use 2 granny smith apples cored peeled cut into 1/4-inch dice
  • 1.5 teaspoons brown sugar light
  • cups chicken broth low-sodium
  • 0.3 cup olive oil 
  • 15 servings salt 
  •  spring onion thinly sliced
  • tablespoons walnut pieces chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine bulgur and broth in a medium saucepan and bring to a boil. Cover, reduce heat to low and simmer for 15 minutes.
  2. Transfer to a large bowl, fluff with a fork and let stand 15 minutes to cool.
  3. Place walnuts in a small nonstick skillet over medium-high heat. Cook, stirring constantly, until toasted and fragrant, about 3 minutes.
  4. Transfer to a bowl to cool.
  5. Whisk together vinegar, brown sugar, mustard and 1/4 tsp. salt in a small bowl.
  6. Add oil in a slow stream and whisk until emulsified.
  7. Add apple and chicken to bowl with bulgur.
  8. Pour in dressing and toss to coat. Season with salt, transfer salad to a serving bowl or platter and sprinkle with walnuts and scallions.
  9. Serve at room temperature.

Nutrition Facts

Calories140kcal
Protein17.78%
Fat54.41%
Carbs27.81%

Properties

Glycemic Index
13.53
Glycemic Load
3.03
Inflammation Score
-2
Nutrition Score
4.7586956827537%

Flavonoids

Cyanidin
0.24mg
Catechin
0.16mg
Epigallocatechin
0.03mg
Epicatechin
0.91mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.02mg
Kaempferol
0.04mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:139.51kcal
6.98%
Fat:8.66g
13.32%
Saturated Fat:1.68g
10.48%
Carbohydrates:9.96g
3.32%
Net Carbohydrates:7.77g
2.82%
Sugar:1.83g
2.04%
Cholesterol:16.95mg
5.65%
Sodium:226.84mg
9.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.37g
12.73%
Manganese:0.37mg
18.58%
Vitamin B3:2.49mg
12.45%
Fiber:2.2g
8.79%
Phosphorus:80.22mg
8.02%
Vitamin B6:0.13mg
6.57%
Magnesium:24.61mg
6.15%
Vitamin K:6.32µg
6.02%
Selenium:3.75µg
5.36%
Copper:0.1mg
4.77%
Vitamin E:0.64mg
4.25%
Potassium:137.08mg
3.92%
Zinc:0.59mg
3.9%
Iron:0.63mg
3.51%
Vitamin B5:0.33mg
3.25%
Vitamin B2:0.06mg
3.24%
Vitamin B1:0.05mg
3.06%
Folate:7.26µg
1.82%
Vitamin B12:0.1µg
1.69%
Vitamin C:1.25mg
1.51%
Calcium:11.79mg
1.18%
Vitamin A:55.74IU
1.11%
Source:My Recipes