Pan-seared Citrus Chicken With Bulgur
|Serving Size||½ of recipe|
|Total Fat||14 g|
|Saturated Fat||4 g|
|Sodium||600 mg |
|Total Carbohydrate||45.5 g|
|Dietary Fiber||9.5 g |
| bulgur wheat
| chicken bouillon cube||½|
||1 teaspoon |
| scallion, thinly sliced
| raisins, or other dried fruit
| Walnuts, or other nuts, chopped||2 tablespoons|
Chicken breast filets
||2 (6-ounce) |
|Ground black pepper
||1/8 teaspoon |
| Dried rosemary
||2 teaspoons |
- 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.
5 very lean meats; 2 starches; 2.5 fats; ½ fruit
Toss a bag of mixed greens with your favorite salad veggies and dressing.
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