Diabetes: Middle Eastern chicken bulgur salad recipe

Bulgur can have two different colours, white (slight yellow) and brown. One will contain more carbs than the other.

Diabetes & yummy food: This Middle Eastern bulgur salad is going to become another one of your favourites! Bulgur is very filling, super healthy and I am pairing it with lovely ingredients that will leave your tastebuds really happy!


  • 100g bulgur
  • 1/4 teaspoon of cinnamon
  • 1 teaspoon of olive oil
  • 2 chicken breasts
  • 1 clove of garlic
  • pinch of salt
  • 1 red chilli
  • 1 1/2 teaspoon of sumac
  • 30g coriander
  • 30g parsley
  • 10g pine nuts
  • 18g dried apricots:


  • Cook the bulgur. Add it to already boiling water, stir in the cinnamon and the olive oil.
  • Stir, reduce the heat and cover. Let it cook for around 15 minutes.
  • Once done, drain and let it cool down.
  • In the meantime, cut the chicken in small bite sized pieces.
  • Mix with the sumac, garlic, ginger and chilli.
  • Let it rest before cooking.
  • Cook the chicken, set aside 
  • Cut the apricots, coriander, parsley.
  • Add the pine nuts as well as a drizzle of extra virgin olive oil
  • Add the bulgur and check wether you need more extra virgin olive oil or not.
  • Salt.
  • Mix it with the chicken.
  • All done and ready to enjoy!


Diabetes & Carb content:

This dish if for 4-6 people. The whole dish contains 8,6R or 86g carbs

  • 7,6R or 76g carbs for the bulgur
  • 1R or 10g carbs for the apricot

Weigh the food only and divide it by 8,6. It will tell you how many grams of food for 10g carbs

👉You could save time and cook bulgur in advance. Once cooled, make little bags of 2R or 20g carbs and put in the freezer.
This is the link to the Youtube video:
👉Buy a few chillis at a time, freeze them and use them every time you need them. Time saver!

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