Pan-seared Citrus Chicken With Bulgur
Adapted from CooksAid.com
Nutrition Facts
| Serving Size |
½ of recipe |
| Calories |
482 |
| Total Fat |
14 g |
| Saturated Fat |
4 g |
| Sodium |
600 mg |
| Total Carbohydrate |
45.5 g |
| Dietary Fiber |
9.5 g |
| Protein |
46 g |
Servings and Times
Ingredients and Preparation
| Ingredients |
Measures |
| bulgur wheat |
½ cup |
| chicken bouillon cube |
½ |
| olive oil |
1 teaspoon |
| scallion, thinly sliced |
1 |
| raisins, or other dried fruit |
2 tablespoons |
| Walnuts, or other nuts, chopped |
2 tablespoons |
| Chicken breast filets |
2 (6-ounce) |
| Salt |
¼ teaspoon |
| Ground black pepper |
1/8 teaspoon |
| Dried rosemary |
½ teaspoon |
| Butter |
2 teaspoons |
| Orange |
1 |
Directions
- Cook ½ cup bulgur according to package directions, but add ½ a chicken bouillon cube for flavor.
- Heat olive oil in a medium saucepan over medium-high heat. Add scallion and cook for 1-2 minutes. Stir in the raisins, nuts, and bulgur and set aside.
- Place chicken between two pieces of plastic wrap and pound using a mallet or your hands until chicken is about ½ inch thick. Sprinkle with the salt, pepper, and rosemary.
- Heat butter over medium-high heat in a medium to large-sized skillet. Add chicken and cook for 4-5 minutes; flip, cover with a lid, and cook for another 4-5 minutes.
- Squeeze the orange over the chicken and serve over the bulgur.
Exchanges
5 very lean meats; 2 starches; 2.5 fats; ½ fruit
Side Suggestions: Mixed Green Salad
Toss a bag of mixed greens with your favorite salad veggies and dressing.
Print This Recipe