Chicken With Bulgur Pilaf
Serves 4|
Hands-On Time:
|
Total Time:
Ingredients
- 1 tablespoon olive oil
- 4 6-ounce boneless, skinless chicken breasts
- kosher salt and pepper
- 3 cups low-sodium chicken broth
- 1 1/2 cups medium-grain bulgur
- 2 cloves garlic, chopped
- 1 bunch spinach (thick stems removed), coarsely chopped
- 1/2 cup fresh basil leaves, torn
Directions
- Heat the oil in a large skillet over medium-high heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
- Cook the chicken until golden, 3 to 4 minutes per side. Transfer to a plate.
- Add the broth, bulgur, garlic, ¾ teaspoon salt, and ¼ teaspoon pepper to the skillet and bring to a boil.
- Nestle the chicken in the bulgur, reduce heat to low and cover. Simmer until bulgur is tender and chicken is cooked through, 15 to 17 minutes.
- Transfer the chicken to individual plates. Add the spinach and basil to the bulgur in the skillet, stir until slightly wilted, and serve.
Nutritional Information
- Per Serving
- Calories 259
- Fat 8g
- Sat Fat 2g
- Cholesterol 98mg
- Carbohydrate 6g
- Sodium 855mg
- Protein 40g
- Fiber 2g
- Sugar 1g
What does this mean? See
Nutrition 101
.
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Quick Tip
Nutty-flavored whole-grain bulgur is the basis of the Middle Eastern dish tabbouleh, a cool salad with tomatoes, cucumbers,
parsley, and mint.
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