Pan-seared Citrus Chicken With Bulgur
all information

Pan-seared Citrus Chicken With Bulgur

Nutrition Facts

Serving Size½ of recipe
Calories482
Total Fat14 g
Saturated Fat4 g
Sodium600 mg
Total Carbohydrate45.5 g
Dietary Fiber9.5 g
Protein46 g

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
bulgur wheat ½ cup
chicken bouillon cube½
olive oil 1 teaspoon
scallion, thinly sliced 1
raisins, or other dried fruit 2 tablespoons
Walnuts, or other nuts, chopped2 tablespoons
Chicken breast filets 2 (6-ounce)
Salt ¼ teaspoon
Ground black pepper 1/8 teaspoon
Dried rosemary ½ teaspoon
Butter 2 teaspoons
Orange1
  1. Directions
  2. Cook ½ cup bulgur according to package directions, but add ½ a chicken bouillon cube for flavor.
  3. 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.
  4. 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.
  5. 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.
  6. Squeeze the orange over the chicken and serve over the bulgur.

Exchanges
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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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