Pan-seared Citrus Chicken With Bulgur
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 |
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.
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