Pan-seared Citrus Chicken With Bulgur
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories482Total Fat14 gSaturated Fat4 gSodium600 mgTotal Carbohydrate45.5 gDietary Fiber9.5 gProtein46 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresBulgur wheat½ cupChicken bouillon cube½Olive oil1 teaspoonScallion, thinly sliced1Raisins, or other dried fruit2 tablespoonsWalnuts, or other nuts, chopped2 tablespoonsChicken breast filets2 (6-ounce)Salt¼ teaspoonGround black pepper1/8 teaspoonDried rosemary½ teaspoonButter2 teaspoonsOrange1
  • Directions
  • Cook ½ cup bulgur according to package directions, but add ½ of 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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