Mediterranean Chicken and Bulgur Skillet

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9 April 2017, Comments: Comments Off on Mediterranean Chicken and Bulgur Skillet


4 (6-oz.) skinless, boneless chicken breasts
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 tablespoon olive oil, divided
1 cup thinly sliced red onion
1 tablespoon thinly sliced garlic
1/2 cup uncooked bulgur
2 teaspoons chopped fresh or 1/2 tsp. dried oregano
4 cups chopped fresh kale (about 2 1/2 oz.)
1/2 cup thinly sliced bottled roasted red bell peppers
1 cup unsalted chicken stock
2 ounces feta cheese, crumbled (about 1/2 cup)
1 tablespoon coarsely chopped fresh dill
calories 369
fat 11.3 g
satfat 3.6 g
monofat 4.3 g
polyfat 1.3 g
protein 45 g
carbohydrate 21 g
fiber 4 g
cholesterol 137 mg
iron 2 mg
sodium 663 mg
calcium 141 mg
sugars 3 g
Est. Added Sugars 0 g
How to Make It

Preheat oven to 400°F.
Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 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.
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 1/4 teaspoon each salt and black pepper; bring to a boil. Remove from heat.
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.

Cooking Light AG