Posted by: inyomouth | October 8, 2009

chicken with bulgar pilaf

chick_bulgarPilaf

Q: What the heck is bulgar?! That’s exactly what I thought when I stumbled upon this recipe from Real Simple. It’s clearly a grain, but what? Rice? Quinoa? A: It’s actually a mixture of both.  It has a grainy texture, but soft enough to go with any type of protein and vegetable.  AND it was only $2 a pound at New Frontiers (the health food store in town)!

The flavors are hearty & earthy, which will definitely fill you up fast.  Enjoy:

Chicken with Bulgar Pilaf

from Real Simple

Ingredients:

  • 1 tablespoon olive oil
  • 4 6-ounce boneless, skinless chicken breasts
  • kosher salt and pepper
  • 3 cups low-sodium chicken broth
  • 1 1/2 cups medium-grain bulgur
  • 2 cloves garlic, chopped
  • 1 bunch spinach, thick stems removed and coarsely chopped
  • 1/2 cup fresh basil leaves, torn

Directions:

  1. Heat the oil in a large skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until golden, 3 to 4 minutes per side. Transfer to a plate.
  2. Add the broth, bulgur, garlic, 3/4 teaspoon salt, and 1/4 teaspoon pepper to the skillet and bring to a boil.
  3. Nestle the chicken in the bulgur, reduce heat to low, cover, and simmer until the bulgur is tender and the chicken is cooked through, 15 to 17 minutes.
  4. Transfer the chicken to plates. Add the spinach and basil to the bulgur, stir until slightly wilted, and serve.

Serves 4 & is only 260 calories a serving!

keeping you culturally & calorically aware,
k

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