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Chicken and Bulgur Skillet

Prep time 5 mins
Cook time 40 mins
Yield 6 servings.

Ingredients

  • Vegetable cooking spray
  • 1 teaspoon vegetable oil
  • 1 (3 1/2-pound) broiler-fryer, cut up and skinned
  • 3 cups canned no-salt-added chicken broth
  • 1 cup frozen chopped onion, celery, and pepper blend
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 cups bulgur (or cracked wheat), uncooked
  • 1/2 teaspoon dried Italian seasoning

Nutrition Information

  • calories 323
  • caloriesfromfat 15 %
  • fat 5.4 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 32.9 g
  • carbohydrate 34.7 g
  • fiber 7.8 g
  • cholesterol 89 mg
  • iron 0.0 mg
  • sodium 212 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add chicken, and cook 4 minutes on each side. Add broth and next 3 ingredients to skillet. Bring to a boil; cover, reduce heat, and simmer 15 minutes. Stir in bulgur and seasoning. Cover; cook over low heat 15 minutes or until chicken is done, bulgur is tender, and liquid is absorbed.

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