A Practical Guide To Healthy Living
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Super-Fast Recipe: Chicken With Broccoli & Bulgur

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This is a staple at our house.  If you use prepared ingredients, it’ll take you approximately 20 minutes to get this from counter to table!  That’s less time than ordering take-out, and this is a low-cal, high-fiber one-dish meal that’s fresh and flavorful.  You can’t say that about anything at your local pizza house, can you?

Chicken With Broccoli & Bulgur

12 oz. chicken cutlets
vegetable oil cooking spray
1 t. bottled crushed garlic
1 1/2 c. low-sodium chicken broth
3/4 c. bulgur
zest of one lemon
3 c. broccoli florets (if you buy them pre-cut, it’ll save time)
Kosher salt and fresh ground pepper to taste

 

Cut chicken into bite-sized pieces and set aside.  Spray a large skillet with cooking spray and heat over medium-high heat.  Add the chicken and the garlic and cook until chicken is almost cooked through, approximately 2-3 minutes.  Stir in broth, bulgur and lemon peel.  Arrange the broccoli florets on top.  Bring to a boil over high heat, then reduce the heat, cover the pan, and simmer for 7-10 minutes until the chicken, broccoli and bulgur are tender.  Season with salt and pepper to taste.

Makes 4 1.5-cup servings.

Adapted from the American Heart Association Quick and Easy Cookbook.

Bulgur on Foodista

© 2009, Sarah. All rights reserved.