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Chicken and Veggies with Bulgur

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  • Prep 25 min
  • Total 30 min
  • Ingredients 8
  • Servings 4
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Give a twist to this colorful 30 minute dinner of chicken and fresh vegetables by tossing with cooked bulgur!
by Qué Rica Vida Cocina
Updated Sep 20, 2016
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Ingredients

  • 2 cups chicken broth (from 32-oz carton)
  • 1 cup uncooked bulgur wheat
  • 1/2 teaspoon dried dill weed
  • 1/4 teaspoon garlic salt
  • 1/2 lb boneless skinless chicken breasts, cut into 3/4-inch pieces
  • 2 teaspoons canola oil
  • 2 1/2 cups thinly sliced zucchini or carrots (about 2 medium zucchini or 5 medium carrots)
  • 1 medium onion, cut in half lengthwise, then cut crosswise into thin slices

Directions

  •  
    1
    In 1 1/2-quart saucepan, heat broth to boiling. Stir in bulgur, dill weed and garlic salt. Reduce heat to low; cover and simmer 20 to 25 minutes or until bulgur is tender. Remove from heat.
  •  
    2
    Meanwhile, spray 10-inch skillet with cooking spray; heat over medium-high heat. Add chicken; cook about 4 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; keep warm.
  •  
    3
    Add oil to skillet; rotate skillet to coat with oil. Add zucchini and onion; cook about 4 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Stir in chicken. Toss with cooked bulgur.

Expert Tips

  • tip 1
    Bulgur wheat is a great grain to serve for a weeknight dinner because it cooks in only 20 minutes.

Nutrition Information

260 Calories, 5g Total Fat, 20g Protein, 32g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
35mg
11%
Sodium
620mg
26%
Potassium
580mg
16%
Total Carbohydrate
32g
11%
Dietary Fiber
7g
31%
Sugars
3g
Protein
20g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Give a twist to this colorful 30 minute dinner of chicken and fresh vegetables by tossing with cooked bulgur!
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