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Chicken and Veggies with Bulgur

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Give a twist to this colorful 30 minute dinner of chicken and fresh vegetables by tossing with cooked bulgur!

  • Prep Time 25 min
  • Total Time 30 min
  • Servings 4

Ingredients

2
cups chicken broth (from 32-oz carton)
1
cup uncooked bulgur wheat
1/2
teaspoon dried dill weed
1/4
teaspoon garlic salt
1/2
lb boneless skinless chicken breasts, cut into 3/4-inch pieces
2
teaspoons canola oil
2 1/2
cups thinly sliced zucchini or carrots (about 2 medium zucchini or 5 medium carrots)
1
medium onion, cut in half lengthwise, then cut crosswise into thin slices

Directions

  • 1 In 1 1/2-quart saucepan, heat broth to boiling. Stir in bulgur, dill weed and garlic salt. Reduce heat to low; cover and simmer 20 to 25 minutes or until bulgur is tender. Remove from heat.
  • 2 Meanwhile, spray 10-inch skillet with cooking spray; heat over medium-high heat. Add chicken; cook about 4 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; keep warm.
  • 3 Add oil to skillet; rotate skillet to coat with oil. Add zucchini and onion; cook about 4 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Stir in chicken. Toss with cooked bulgur.

Nutrition Info

The Quick Take:

  • Calories 260
  • Fat 5g
  • Saturated Fat 1g
  • Sodium 620mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
620mg
620%;
Total Carbohydrate
32g
32%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
20g
20%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
10%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Bulgur wheat is a great grain to serve for a weeknight dinner because it cooks in only 20 minutes.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/04/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
35mg
35%;
Sodium
620mg
620%;
Total Carbohydrate
32g
32%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
20g
20%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
10%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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