• 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.