Pan-seared Citrus Chicken With BulgurEn Español (Spanish Version)
Serving Size½ of recipeCalories
14 gSaturated Fat4 gSodium
600 mgTotal Carbohydrate
45.5 gDietary Fiber9.5 gProtein
46 gServings2IngredientsMeasuresBulgur 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 teaspoonsOrange1DirectionsCook 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.
5 very lean meats; 2 starches; 2.5 fats; ½ fruit
Mixed Green Salad
Toss a bag of mixed greens with your favorite salad veggies and dressing.