Middle Eastern Chicken And Bulgur

Ingredients

• 2 teaspoons olive oil
• 8 ounces skinless boneless chicken breasts
• 8 ounces whole onion or 7 ounces chopped (1 2/3 cups)
• 1 clove garlic
• ½ cup bulgur
• ⅛ teaspoon cardamom
• ⅛ teaspoon coriander
• ⅛ teaspoon cumin
• 1 ½ cups no-salt-added chicken stock
• 1 lemon to yield 1/4 teaspoon grated rind and 1 teaspoon juice
• Few shakes salt
• Freshly ground black pepper to taste

• Nutritional Information

  • Nutritional analysis per serving (2 servings)

    469 calories; 17 grams fat; 4 grams saturated fat; 0 grams trans fat; 8 grams monounsaturated fat; 3 grams polyunsaturated fat; 44 grams carbohydrates; 6 grams dietary fiber; 7 grams sugars; 33 grams protein; 77 milligrams cholesterol; 1502 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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2 servings

Preparation

1. Heat on high a nonstick skillet that is large enough to hold all the ingredients. Reduce heat to medium-high, and add 1 teaspoon of the olive oil. Saute the chicken breasts until golden on both sides. Set aside.
2. Meanwhile, chop whole onion. Add the remaining oil to the pan, and saute the onion until it softens and begins to turn golden. Meanwhile, mince garlic and add.
3. Stir in the bulgur, cardamon, coriander and cumin and mix well. Add the stock, and reduce heat to medium-low. Return the chicken to the pan, cover and continue cooking until liquid has been absorbed.
4. Meanwhile, grate lemon rind, squeeze juice and add both to pan as chicken and bulgur cook. Season with salt and pepper, and serve.

20 minutes