Mediterranean Chicken and Bulgur Skillet

Wow your family and friends with this delicious easy one-pot wonder: tender bulgur, creamy feta, and moist chicken. No sauce is necessary since there’s so much flavor in the pan. It’s a complete meal, you could complement it with a side salad if you’d like. If you don’t have a 10-inch cast-iron skillet, you can use any other medium-sized ovenproof skillet.

Ingredients

• 4 (6-oz.) skinless, boneless chicken breasts
• ¾ teaspoon kosher salt, divided
• ½ teaspoon freshly ground black pepper, divided
• 1 tablespoon olive oil, divided
• 1 cup thinly sliced red onion
• 1 tablespoon thinly sliced garlic
• ½ cup uncooked bulgur
• 2 teaspoons chopped fresh or ½ tsp. dried oregano
• 4 cups chopped fresh kale (about 2 ½ oz.)
• ½ cup thinly sliced bottled roasted red bell peppers
• 1 cup unsalted chicken stock
• 2 ounces feta cheese, crumbled (about ½ cup)
• 1 tablespoon coarsely chopped fresh dill

Instructions

1. Preheat oven to 400°F.
2. Sprinkle chicken with ½ teaspoon salt and ¼ teaspoon black pepper. Heat 1 ½ teaspoons oil in a 10-inch cast-iron or other ovenproof skillet over medium-high. Add chicken to pan; cook until browned on both sides, about 3 minutes per side. Transfer chicken to a plate.
3. Add remaining oil to pan. Add onion and garlic; cook, stirring occasionally until lightly browned, about 5 minutes. Add bulgur and oregano; cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers; cook, stirring constantly until kale begins to wilt, about 2 minutes. Add stock and remaining ¼ teaspoon each salt and black pepper; bring to a boil. Remove from heat.
4. Nestle chicken into bulgur mixture; place skillet in oven. Bake at 400°F until a meat thermometer inserted in thickest portion of chicken registers 165°F, 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. sprinkle with dill, and serve immediately.

Serves 4 (serving size:¾ cup bulgur mixture and 1 chicken breast)

Nutritional Information:
Calories 369; Fat 11.3g; Satfat 3.6g; Monofat 4.3g; Polyfat 1.3g; Protein 45g; Carbohydrate; 21g; Fiber 4g; Cholesterol 137mg; Iron 2mg; Calcium 141mg; Sugars 3g

JULIA LEVY – Cooking Light