Chicken and Bulgur Salad with Avocado

Dairy Free
Health score
53%
Chicken and Bulgur Salad with Avocado
45 min.
4
554kcal

Suggestions

Ingredients

  • 0.5 cup basil leaves chopped
  • cup bulgur 
  • cup cherry tomatoes halved
  • 12 ounce chicken breasts boneless with skin
  • 0.8 pound fennel bulb cored cut into 1/2-inch pieces
  • 0.3 cup grapeseed oil 
  •  hass avocados cut into 1-inch chunks
  • tablespoons juice of lemon fresh
  • 0.5 cup orange juice fresh
  • servings salt and pepper freshly ground
  • large scallions thinly sliced
  • cup water boiling

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat the oven to 50
  2. In a heatproof bowl, cover the bulgur with the boiling water. Cover the bowl with a plate and let stand until the water has been absorbed and the bulgur is tender, about 30 minutes.
  3. Meanwhile, on a rimmed baking sheet, coat the chicken breasts with 1 tablespoon of the grapeseed oil and season with salt and pepper. Roast the chicken on the top shelf for 15 minutes, or until golden brown and just cooked through; let cool. Slice the breasts on the diagonal about 1/4 inch thick.
  4. In a small bowl, whisk the orange juice with the basil, lemon juice, scallions and the remaining 1/4 cup of grapeseed oil; season the vinaigrette with salt and pepper.
  5. In a large bowl, toss the bulgur, chicken, avocados, fennel and tomatoes with the vinaigrette; season with salt and pepper. Mound the salad onto plates and serve.
  6. Make Ahead: The salad can be refrigerated for up to 2 hours.
  7. Wine Recommendation: A ripe, oaky Australian Chardonnay, such as the 2001 Lindemans Padthaway or the 2000 Rosemount Show Reserve, will blend the sweet, tangy and assertive flavors in this salad.

Nutrition Facts

Calories554kcal
Protein18.14%
Fat48.62%
Carbs33.24%

Properties

Glycemic Index
85
Glycemic Load
13.67
Inflammation Score
-9
Nutrition Score
35.873478197533%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
1.89mg
Hesperetin
6.42mg
Naringenin
0.92mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:553.74kcal
27.69%
Fat:31.43g
48.35%
Saturated Fat:4.11g
25.71%
Carbohydrates:48.34g
16.11%
Net Carbohydrates:31.82g
11.57%
Sugar:8.45g
9.39%
Cholesterol:54.43mg
18.14%
Sodium:359.33mg
15.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.38g
52.76%
Vitamin K:114.75µg
109.29%
Manganese:1.49mg
74.27%
Vitamin C:55.42mg
67.17%
Vitamin B3:13.39mg
66.93%
Fiber:16.53g
66.11%
Vitamin B6:1.12mg
55.88%
Vitamin E:7.02mg
46.81%
Potassium:1503.61mg
42.96%
Selenium:29.34µg
41.91%
Phosphorus:401.89mg
40.19%
Folate:145.15µg
36.29%
Magnesium:136.02mg
34%
Vitamin B5:3.32mg
33.18%
Copper:0.46mg
23.17%
Vitamin B2:0.32mg
18.57%
Vitamin B1:0.27mg
17.68%
Iron:2.96mg
16.45%
Vitamin A:817.51IU
16.35%
Zinc:2.14mg
14.26%
Calcium:95.07mg
9.51%
Vitamin B12:0.17µg
2.83%
Source:My Recipes