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Chicken and Bulgur Salad with Avocado Recipe

Chicken and Bulgur Salad with Avocado Recipe

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Ingredients

Count

Nutrition

296

Calories

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Ingredients:

Serving

1 cup bulgur
1 cup boiling water
two 6-oz boneless chicken breasts, with skin
1/4 cup plus 1 tbsp grapeseed oil
salt and freshly ground pepper
1/2 cup fresh orange juice
1/2 cup chopped basil leaves
5 tbsp fresh lemon juice
2 large scallions, thinly sliced
salt and freshly ground pepper
2 hass avocados, cut into 1-inch chunks
1 medium fennel bulb (3/4 lb), cored and cut into 1/2-inch pieces
1 cup cherry tomatoes, halved

Directions:

Preheat the oven to 500°. 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.
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.
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.
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.
Make Ahead: The salad can be refrigerated for up to 2 hours.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	296.04 Kcal (1239 kJ)
Calories from fat	126.05 Kcal
		% Daily Value*
Total Fat	14.01g	22%
Sodium	55.83mg	2%
Potassium	708.8mg	15%
Total Carbs	39.44g	13%
Sugars	4.42g	18%
Dietary Fiber	9.66g	39%
Protein	6.07g	12%
Vitamin C	41.3mg	69%
Iron	1.8mg	10%
Calcium	82.4mg	8%

Amount Per 100 g
Calories	100.11 Kcal (419 kJ)
Calories from fat	42.62 Kcal
		% Daily Value*
Total Fat	4.74g	22%
Sodium	18.88mg	2%
Potassium	239.69mg	15%
Total Carbs	13.34g	13%
Sugars	1.49g	18%
Dietary Fiber	3.27g	39%
Protein	2.05g	12%
Vitamin C	14mg	69%
Iron	0.6mg	10%
Calcium	27.9mg	8%

* 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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