Pan-seared Citrus Chicken With Bulgur

Adapted from CooksAid.com

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

Servings and Times

Servings

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.

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