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 |
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
- Cook ½ cup bulgur according to package directions, but add ½ of a chicken bouillon cube for flavor.
- 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.
- 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.
- 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.
- Squeeze the orange over the chicken and serve over the bulgur.
Exchanges
5 very lean meats; 2 starches; 2.5 fats; ½ fruit
Side Suggestions:
Mixed Green Salad
Toss a bag of mixed greens with your favorite salad veggies and dressing.