Greek Bulgur Salad with Chicken

Health score
30%
Greek Bulgur Salad with Chicken
45 min.
10
274kcal

Suggestions

This Greek Bulgur Salad with Chicken is the perfect dish to bring to your next potluck or picnic! It's a refreshing and flavorful twist on the traditional Greek salad, with a hearty base of bulgur wheat and a tangy lemon dressing. The addition of chicken makes it a satisfying main course, while the fresh herbs and vegetables add a burst of color and texture. This salad is not only delicious but also nutritious, packed with protein, fiber, and antioxidants from the bulgur, vegetables, and herbs. It's a well-rounded and healthy option that will leave you feeling energized and nourished. With a prep time of just 45 minutes, it's a convenient choice for busy weeknights or meal prep. The flavors only get better as it sits, so it's perfect for making ahead of time. Serve it as a side dish or main course, and don't be surprised if everyone asks you for the recipe! It's a dish that's sure to impress and become a new favorite.

Ingredients

  • 0.5 teaspoon pepper black
  • cups bulgur uncooked
  • 2.5 cups chicken breast boneless skinless chopped
  • 2.5 cups cucumber peeled chopped
  • 0.3 cup olive oil extravirgin
  • ounces feta cheese crumbled
  • 0.5 cup basil fresh thinly sliced
  • 0.5 cup basil fresh thinly sliced
  • cup parsley fresh chopped
  • cups grape tomatoes halved
  • 10  kalamata olives pitted chopped
  • 0.8 cup juice of lemon fresh divided ( 3 lemons)
  • 0.5 cup onion red finely chopped
  • teaspoons salt divided
  • 4.5 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine water, bulgur, 1/2 cup juice, and 1 teaspoon salt in a large saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes.
  2. Remove from heat; let stand 15 minutes or until liquid is absorbed. Uncover and cool to room temperature.
  3. Combine remaining 1/4 cup juice, remaining 1 teaspoon salt, and remaining ingredients in a large bowl; toss to combine.
  4. Add cooled bulgur mixture; toss well to combine. Cover and chill.

Nutrition Facts

Calories274kcal
Protein20.7%
Fat28.21%
Carbs51.09%

Properties

Glycemic Index
35.8
Glycemic Load
12.05
Inflammation Score
-8
Nutrition Score
21.141739053571%

Flavonoids

Eriodictyol
0.89mg
Hesperetin
2.65mg
Naringenin
0.46mg
Apigenin
12.93mg
Luteolin
0.1mg
Isorhamnetin
0.4mg
Kaempferol
0.17mg
Myricetin
0.94mg
Quercetin
1.88mg

Nutrients percent of daily need

Calories:274.49kcal
13.72%
Fat:8.99g
13.83%
Saturated Fat:1.92g
12.03%
Carbohydrates:36.63g
12.21%
Net Carbohydrates:27.77g
10.1%
Sugar:2.3g
2.55%
Cholesterol:29.05mg
9.68%
Sodium:654.34mg
28.45%
Alcohol:0g
100%
Protein:14.84g
29.69%
Vitamin K:117.59µg
111.99%
Manganese:1.41mg
70.46%
Fiber:8.86g
35.44%
Vitamin B3:6.44mg
32.21%
Vitamin C:21.68mg
26.28%
Vitamin B6:0.52mg
25.9%
Phosphorus:246.92mg
24.69%
Magnesium:95.1mg
23.77%
Selenium:13.96µg
19.95%
Vitamin A:960.7IU
19.21%
Potassium:504.32mg
14.41%
Copper:0.24mg
12.08%
Vitamin B5:1.2mg
12%
Vitamin B1:0.17mg
11.1%
Iron:1.91mg
10.59%
Folate:39.85µg
9.96%
Zinc:1.42mg
9.46%
Vitamin B2:0.16mg
9.45%
Vitamin E:1.3mg
8.68%
Calcium:73.69mg
7.37%
Vitamin B12:0.17µg
2.85%
Source:My Recipes
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