Tabbouleh with Chicken

Number of Servings: 2 (398g)
Active Time: 20 min.
Total Time: 20 min.
Tabbouleh with Chicken

Turn a classic tabbouleh into a complete meal with a little added protein and some extra vegetable. Enjoy for lunch all week long–the flavors mix together better as they sit.

Ingredients

  • ½ cup bulgur
  • ½ cup water, boiling
  • 1½ cups plum tomato, diced
  • ¾ cup cooked chicken breast, shredded
  • ¾ cup fresh parsley, minced
  • ½ cup red bell pepper, chopped
  • ½ cup cucumber, diced
  • ¼ cup fresh mint, minced
  • 1½ Tbsp. lemon juice
  • 1 Tbsp. extra-virgin olive oil
  • ½ tsp. salt
  • ¼ tsp. pepper

Directions

  1. Combine bulgur and water in a large bowl. Cover and let stand 15 minutes. Drain well and cool.
  2. Add remaining ingredients. Toss well.

Nutrition Facts

2 servings per container

Serving Size 398g

Amount per serving
Calories 320
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 6g
Cholesterol 45mg 15%
Sodium 650mg 28%
Total Carbohydrate 38g 14%
Dietary Fiber 8g 29%
Total Sugars 6g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 23g
Protein 23g
Vitamin D 0.1mcg 0%
Calcium 83.9mg 6%
Iron 3.6mg 20%
Potassium 880mg 20%
Vitamin A 220.7mcg 25%
Vitamin C 102.5mg 110%
Vitamin E 2.7mg 20%
Vitamin K 389.2mcg 320%
Thiamin 0.2mg 15%
Riboflavin 0.2mg 15%
Niacin 15.3mg 90%
Vitamin B6 0.7mg 40%
Folate 93.8mcg 23%
Vitamin B12 0.2mcg 8%
Biotin 5.4mcg 15%
Chloride 89.9mg 4%
Pantothenate 1.3mg 20%
Phosphorus 290.5mg 25%
Iodine 0.4mcg 0%
Magnesium 111.5mg 25%
Zinc 1.9mg 20%
Selenium 15.4mcg 25%
Copper 0.3mg 35%
Manganese 1.4mg 60%
Chromium 1.3mcg 2%
Molybdenum 8.6mcg 20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Tomatoes, Water, Boneless Skinless Chicken Breasts, Red Bell Pepper, Bulgur Wheat, Cucumber, Parsley, Lemon Juice, Olive Oil, Peppermint, Salt, Black Pepper.

Latest from Our Blog

School Lunch Supplies List

back to school written in colorful letters on a lunchbox

It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping. 

Continue Reading »