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Mediterranean Chicken and Bulgur Skillet

 

Julia Levy March 03, 2017

Active time 25 mins

Total time 45 mins

Yield

Serves 4 (serving size: 3/4 cup bulgur mixture and 1 chicken breast)

Ingredients

·       4 (6-oz.) skinless, boneless chicken breasts

·       3/4 teaspoon kosher salt, divided

·       1/2 teaspoon freshly ground black pepper, divided

·       1 tablespoon olive oil, divided

·       1 cup thinly sliced red onion

·       1 tablespoon thinly sliced garlic

·       1/2 cup uncooked bulgur

·       2 teaspoons chopped fresh or 1/2 tsp. dried oregano

·       4 cups chopped fresh kale (about 2 1/2 oz.)

·       1/2 cup thinly sliced bottled roasted red bell peppers

·       1 cup unsalted chicken stock

·       2 ounces feta cheese, crumbled (about 1/2 cup)

·       1 tablespoon coarsely chopped fresh dill

How to Make It

1.     Preheat oven to 400°F.

2.     Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a 10-inch cast-iron or other ovenproof skillet over medium-high. Add chicken to pan; cook until browned on both sides, about 3 minutes per side. Transfer chicken to a plate.

3.     Add remaining oil to pan. Add onion and garlic; cook, stirring occasionally, until lightly browned, about 5 minutes. Add bulgur and oregano; cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers; cook, stirring constantly, until kale begins to wilt, about 2 minutes. Add stock and remaining 1/4 teaspoon each salt and black pepper; bring to a boil. Remove from heat.

4.     Nestle chicken into bulgur mixture; place skillet in oven. Bake at 400°F until a meat thermometer inserted in thickest portion of chicken registers 165°F, 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. Sprinkle with dill, and serve immediately.

Nutrition Information

·       calories 369

·       fat 11.3 g

·       satfat 3.6 g

·       monofat 4.3 g

·       polyfat 1.3 g

·       protein 45 g

·       carbohydrate 21 g

·       fiber 4 g

  • cholesterol 137 mg
  • iron 2 mg
  • sodium 663 mg
  • calcium 141 mg
  • sugars 3 g
  • Est. Added Sugars 0 g

 

 

Jim Bohs