204316 Health Library | Health and Wellness | Wellmont Health System
  • Pan-seared Citrus Chicken With Bulgur

    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

    Servings and Times

    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
    Directions
    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.

    Exchanges5 very lean meats; 2 starches; 2.5 fats; ½ fruit

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

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