Lemony Chicken With Bulgur
Crunchy bulgur adds a nutty flavor to this Middle Eastern-style dish
Prep time: 20 minutes
Cook time: 30 minutes
Serves: 4 servings
6 sundried tomato halves (not oil-packed)
1/2 cup boiling water
2 tablespoons olive oil
1 pound chicken tenderloin pieces
1 medium onion, chopped
1 cup bulgur
1/2 teaspoon cumin
1/8 teaspoon allspice
1/4 teaspoon freshly ground black pepper
Juice of 1 lemon (about 4 tablespoons) or 4 tablespoons of bottled lemon juice
2 cups low-sodium chicken broth
Measure the ingredients.
1. In a small heat-safe bowl, cover the tomatoes with the boiling water; set aside for about 15 minutes to rehydrate. Remove the tomatoes from the water, pat dry with paper towels, and chop.
2. Heat 1 1/2 tablespoons of the olive oil in a large skillet over high heat. Add the chicken, and brown for approximately 1 minute per side. Reduce heat to medium and cook for another 5 minutes, turning once or twice, until the chicken is nicely browned and cooked through. Remove to a plate lined with paper towels; set aside.
3. In the remaining oil, cook the onion over medium heat for 2 to 3 minutes, or until soft. Add the rest of the ingredients -- except for the broth -- and stir. Return the chicken to the skillet.
4. Add the broth and simmer, covered, for about 20 minutes over low heat, until the bulgur is tender but still crunchy.
Per serving (1 1/2 cups): 364 calories, 9 g fat (1.6 g saturated), 478 mg sodium, 66 mg cholesterol. This dish is a great source of fiber and the B vitamin niacin, which is critical for converting carbohydrates, fat, and protein into energy.