Bulgur Salad with Apples and Chicken

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

Suggestions


Welcome to a refreshing culinary adventure with our Bulgur Salad with Apples and Chicken! This delightful dish is not just a feast for the eyes but also a powerhouse of flavors and textures that are sure to impress your guests. With crunchy apples, tender chicken, and the nutty bite of bulgur, it's the perfect balance of savory and sweet that will tantalize your taste buds.

Ideal for gatherings or meal preps, this salad is versatile enough to serve as a side dish, antipasto, or even a light starter. Embracing the vibrant flavors of seasonal ingredients, it's both wholesome and satisfying, making it a fantastic choice for health-conscious eaters, especially since it’s completely dairy-free! With only 140 calories per serving, it’s an excellent option for those looking to indulge without the guilt.

The preparation is a breeze, taking just 35 minutes from start to finish. Picture yourself enjoying the warm aromas of toasted walnuts and the crisp scent of fresh apples as you whip this salad together. With its colorful presentation and nourishing components, this Bulgur Salad is sure to become a staple in your culinary repertoire. Plus, it cooks in one pot and combines easily, making cleanup a snap.

Perfectly suited for any occasion, whether it's a casual family meal or a festive gathering, this salad celebrates the beauty of simple, fresh ingredients. So, let’s dive into this delectable recipe and elevate your dining experience with a touch of creativity!

Ingredients

  • cup bulgur 
  • cups chicken meat from a rotisserie bird diced boneless skinless cooked
  • tablespoons 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 
  •  scallions thinly sliced
  • tablespoons walnuts 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