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Chicken-Bulgur Salad with Spring Vegetables Recipe

Chicken-Bulgur Salad with Spring Vegetables Recipe

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Chicken-Bulgur Salad with Spring Vegetables

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Ingredients

Count

Nutrition

482

Calories

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Ingredients:

Serving

3/4 cup uncooked bulgur or cracked wheat
1 cup boiling water
1 tbsp olive oil
1 1/4 cups (1-inch) diagonally sliced asparagus
1 cup diagonally sliced snow peas
1/2 cup diced red onion
1 1/2 cups shredded cooked chicken breast (about 6 oz)
1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped fresh parsley
1/2 cup fat-free , less-sodium chicken broth
2 tbsp fresh lime juice
2 tbsp finely chopped seeded jalapeno peppers
1/4 tsp salt
1/4 tsp black pepper
6 cups gourmet salad greens

Directions:

Combine bulgur and water in a large bowl. Cover and let stand 30 minutes.
Heat oil in a nonstick skillet over medium-high heat. Add asparagus, peas, and onion; sauté 4 minutes. Add asparagus mixture, chicken, cilantro, and parsley to bulgur mixture.
Combine broth and next 4 ingredients (broth through pepper). Pour over bulgur mixture; toss to coat. Arrange greens on each of 4 plates; top with bulgur mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	481.91 Kcal (2018 kJ)
Calories from fat	211.85 Kcal
		% Daily Value*
Total Fat	23.54g	36%
Cholesterol	33.33mg	11%
Sodium	1034.03mg	43%
Potassium	350.42mg	7%
Total Carbs	52.08g	17%
Sugars	5.96g	24%
Dietary Fiber	6.67g	27%
Protein	25.26g	51%
Vitamin C	30.7mg	51%
Vitamin A	7.1mg	237%
Iron	122.6mg	681%
Calcium	85.1mg	9%

Amount Per 100 g
Calories	78.19 Kcal (327 kJ)
Calories from fat	34.37 Kcal
		% Daily Value*
Total Fat	3.82g	36%
Cholesterol	5.41mg	11%
Sodium	167.76mg	43%
Potassium	56.85mg	7%
Total Carbs	8.45g	17%
Sugars	0.97g	24%
Dietary Fiber	1.08g	27%
Protein	4.1g	51%
Vitamin C	5mg	51%
Vitamin A	1.2mg	237%
Iron	19.9mg	681%
Calcium	13.8mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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