Chicken on Bulgur
Peaches and chicken are a luscious combination. Team them up with sweet dates and a gently sliced peach barbecue sauce, for an exceptional dish. Add a green vegetable and a salad and the meal is complete.
- 3/4 cup dry bulgur
- 2/3 cup chopped onions, DIVIDED
- 1/4 cup chopped dates
- 1 1/2 cups fat-free chicken broth, DIVIDED
- 1 16 oz. can sliced, undrained,
peaches in juice
- 3/4 cup peach preserves
- 3 Tablespoons tomato paste
- 3 Tablespoons apple cider vinegar
- 2 Tablespoons lemon juice
- 4 cloves minced garlic, DIVIDED
- pinch white pepper
- 1 1/2 teaspoons Dijon mustard
- 1 pound skinless boneless chicken breasts
Preheat oven to 350°.
In small saucepan, combine bulgur, 1/3 cup onion, dates, and 1 1/4 cup broth. Bring to boil, cover, simmer 20 minutes. Remove from heat.
Drain peaches reserving 3 TBS JUICE. Dice peaches and stir into bulgur. Transfer mixture to shallow 2 quart baking dish.
In small saucepan, combine preserves, tomato paste, vinegar, lemon juice, peach juice, 2 cloves crushed garlic, pepper and mustard, and cook over medium heat for 10 minutes to blend flavors. Set aside.
Cut breasts in 2-inch cubes. Heat 1/4 cup broth in medium-large skillet over medium-high heat. Stir-fry chicken, 2 cloves crushed garlic and 1/3 cup onion for about 10 minutes, until chicken is no longer pink inside.
Place chicken pieces on bulgur and spoon preserve mixture over all. Bake for 20 minutes
Amount Per Serving:
Calories 346 - Calories from Fat 23
Percent Total Calories From: Fat 7%, Protein 23%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 64mg, Sodium 175mg, Total Carbohydrate 60g, Dietary Fiber 1g, Protein 20g, Vitamin A 493 units, Vitamin C 11 units, Calcium 0 units, Iron 2 units