Healthy Recipes

Pan-seared Citrus Chicken With Bulgur
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Bulgur wheat ½ cup
Chicken bouillon cube ½
Olive oil 1 teaspoon
Scallion, thinly sliced 1
Raisins, or other dried fruit 2 tablespoons
Walnuts, or other nuts, chopped 2 tablespoons
Chicken breast filets 2 (6-ounce)
Salt ¼ teaspoon
Ground black pepper 1/8 teaspoon
Dried rosemary ½ teaspoon
Butter 2 teaspoons
Orange 1

  1. Cook ½ cup bulgur according to package directions, but add ½ of a chicken bouillon cube for flavor.
  2. Heat olive oil in a medium saucepan over medium-high heat. Add scallion and cook for 1-2 minutes. Stir in the raisins, nuts, and bulgur and set aside.
  3. Place chicken between two pieces of plastic wrap and pound using a mallet or your hands until chicken is about ½ inch thick. Sprinkle with the salt, pepper, and rosemary.
  4. Heat butter over medium-high heat in a medium to large-sized skillet. Add chicken and cook for 4-5 minutes; flip, cover with a lid, and cook for another 4-5 minutes.
  5. Squeeze the orange over the chicken and serve over the bulgur.

5 very lean meats; 2 starches; 2.5 fats; ½ fruit

Side Suggestions: Mixed Green Salad
Toss a bag of mixed greens with your favorite salad veggies and dressing.

Nutrition Facts
Serving Size ½ of recipe
Calories 482
Total Fat 14 g
Saturated Fat 4 g
Sodium 600 mg
Total Carbohydrate 45.5 g
Dietary Fiber 9.5 g
Protein 46 g
dashed separator
healthy living calculator
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »