Chicken and Veggies with Bulgur

Name: Chicken and Veggies with Bulgur
Prep time: 25 min
Total time: 30 min
Yield: 4
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

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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!

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

*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!