Super-Fast Recipe: Chicken With Broccoli & Bulgur

by Sarah

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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.

2 comments

1 More Good-For-You Greens: Kale — Semi-Sweet { 10.19.09 at 7:12 am }: [...] – this is the second recipe I’ve posted with bulgur as an ingredient, and I’m thinking now that many of you might not be familiar with this nutritious and [...]
2 Freaky Chinese-Indian Curry — Semi-Sweet { 01.07.10 at 7:05 am }: [...] I was casting about the ‘net for something original to make. I’d planned on making an old standby, but that seemed boring to me and I wanted to jazz things up. My only requirements were that the [...]