Chicken and Veggies with Bulgur

Prep 25 min
Total 30 min
Ingredients 8
Servings 4

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

Ingredients

cups chicken broth (from 32-oz carton)

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

teaspoons canola oil

2 1/2

cups thinly sliced zucchini or carrots (about 2 medium zucchini or 5 medium carrots)

medium onion, cut in half lengthwise, then cut crosswise into thin slices

Directions

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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

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

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 260
Calories from Fat: 50

% Daily Value

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;