Chicken Bulgur Salad

Gluten Free
Dairy Free
Health score
16%
Chicken Bulgur Salad
14 min.
4
215kcal

Suggestions


Looking for a light, refreshing, and incredibly flavorful meal that's ready in a flash? This Chicken Bulgur Salad is your answer! Perfect for a quick lunch, a satisfying side dish, or even a light main course, this recipe packs a punch of flavor and nutrition into every bite. And the best part? It's naturally gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions or anyone simply looking for a healthy and delicious meal.

Imagine tender, cubed chicken breast mingling with the slightly nutty taste of bulgur, the bright acidity of lemon juice, and the sweetness of halved grape tomatoes. Add in the unique flavor of artichoke hearts and the fresh, herbaceous notes of parsley, all tied together with a light Northern Italian dressing. This salad is a symphony of textures and tastes that will leave you feeling energized and satisfied.

With a prep time of just 14 minutes, this Chicken Bulgur Salad is ideal for busy weeknights or when you need a quick and healthy meal on the go. It's also a great way to use leftover cooked chicken, making it both economical and convenient. So, ditch the processed lunches and embrace this vibrant, wholesome salad that's as good for you as it tastes!

Ingredients

  • 14 ounce artichoke hearts drained coarsely chopped quartered canned
  • 0.5 pound chicken breast cubed cooked
  • cup parsley fresh finely chopped
  • cup grape tomatoes halved
  • tablespoons juice of lemon fresh
  • 0.5 cup quick-cooking bulgur uncooked
  • 0.3 cup northern salad dressing light italian with basil and romano (such as ken's steak house lite)
  • cup water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring 1 cup water to a boil in a medium saucepan; stir in bulgur. Return to a boil; reduce heat, cover, and simmer 8 minutes or until liquid is absorbed.
  2. Drain bulgur, and rinse with cold water; drain well.
  3. Combine chicken and remaining ingredients in a large bowl, tossing to coat.
  4. Add bulgur; toss gently to coat.

Nutrition Facts

Calories215kcal
Protein39.26%
Fat30.26%
Carbs30.48%

Properties

Glycemic Index
33.75
Glycemic Load
4.4
Inflammation Score
-8
Nutrition Score
17.858260999555%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Apigenin
32.32mg
Luteolin
0.16mg
Kaempferol
0.26mg
Myricetin
2.28mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:214.81kcal
10.74%
Fat:7.06g
10.87%
Saturated Fat:1.3g
8.1%
Carbohydrates:16.02g
5.34%
Net Carbohydrates:12.57g
4.57%
Sugar:4.32g
4.8%
Cholesterol:48.19mg
16.06%
Sodium:616.38mg
26.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.62g
41.24%
Vitamin K:260.4µg
248%
Vitamin B3:8.31mg
41.54%
Vitamin C:28.03mg
33.98%
Vitamin A:1593.3IU
31.87%
Selenium:19.51µg
27.87%
Manganese:0.52mg
25.94%
Vitamin B6:0.41mg
20.48%
Phosphorus:196.87mg
19.69%
Magnesium:57.43mg
14.36%
Fiber:3.45g
13.78%
Iron:2.15mg
11.93%
Potassium:376.99mg
10.77%
Folate:35.4µg
8.85%
Vitamin B1:0.13mg
8.45%
Zinc:1.14mg
7.59%
Vitamin B5:0.72mg
7.22%
Vitamin E:0.98mg
6.52%
Copper:0.12mg
6.2%
Vitamin B2:0.1mg
5.86%
Calcium:42.46mg
4.25%
Vitamin B12:0.19µg
3.21%
Source:My Recipes