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Herbed Chicken with Bulgur meets
all those contemporary needs deliciously. This dish is lean,
made with skinless breasts cooked on the rib, which helps keep
the meat moist. It needs little salt or added fat to taste irresistible,
thanks to an abundance of fresh herbs. And roasting the chicken
means it requires little tending as it cooks.
Finally, bulgur provides the
kind of comforting whole grain that is best for us. Richly flavored
with broth, it is an ideal partner for chicken. And it only needs
soaking in hot water - no cooking needed. Best of all, if your
household consists of two or less, there will be lovely leftovers.
Herbed Chicken with Bulgur - Makes 4 servings.
1 Spanish onion, thinly sliced
2 Tbsp. finely chopped fresh tarragon
1 Tbsp. finely chopped fresh rosemary
1 Tbsp. finely chopped fresh thyme
1/2 tsp. salt
Freshly ground pepper
1 tsp. extra virgin olive oil
Canola oil cooking spray
1 medium skinless and boneless chicken breasts, about 1 lb.
1 1/2 cup fat-free, reduced-sodium chicken broth, divided
1 cup bulgur
Place oven rack in the center
of oven. Preheat oven to 350 degrees.
Arrange onions to make a bed in the middle of a small roasting
pan. Set aside.
In a small bowl, combine tarragon,
rosemary, thyme, salt, and pepper. Mix in oil until herbs are
coated. Remove 1 tablespoon of mixture and set aside. Lightly
coat chicken with cooking spray, then with remaining herbs. Set
chicken on the onions in roasting pan. Pour in 1/2 cup broth.
Cover pan loosely with foil.
Bake chicken until tender and
juices run clear when thickest part of chicken is pierced with
a knife, about 20 to 25 minutes. Remove chicken from pan and
keep warm, covered with foil. Using a slotted spoon, remove onions
and set aside. Pour liquid from pan into a large measuring cup.
Add enough of remaining broth to make 2 cups.
Place bulgur in a mixing bowl.
In a small saucepan, heat broth to a boil. Pour broth over bulgur.
Mix in reserved onions and chopped herbs. Let sit, uncovered,
until bulgur absorbs liquid and is tender, about 30 minutes.
Meanwhile, cut chicken into bite-size pieces.
Make a bed of bulgur on serving
plate. Top with chicken and serve.
Per serving: 298 calories, 3
g. total fat (less than 1 g. saturated fat), 30 g. carbohydrate,
38 g. protein, 7 g. dietary fiber, 606 mg. sodium. |
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