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Mediterranean Chicken and Bulgur Skillet

- Photo: Hector Manuel Sanchez
Photo: Hector Manuel Sanchez

You’ll be delighted by the incredible results from this one-pot wonder: tender bulgur, creamy feta, and moist chicken. You don’t even need a sauce since there’s so much flavor in the pan. It’s a complete meal, though you could serve with a side salad if you’d like. Though you can swap dried oregano for fresh if you don’t have fresh on hand, we strongly urge you to stick with the fresh dill flourish at the end; it adds a burst of herbal goodness that you just won’t get from dried. If you don’t have a 10-inch cast-iron skillet, you can use any other medium-sized ovenproof skillet.

Active time: 25 minutes
Total time: 45 minutes
Yields: Serves 4 (serving size: 3/4 cup bulgur mixture and 1 chicken breast)

Nutrition

calories 369

fat 11.3g

satfat 3.6g

monofat 4.3g

polyfat 1.3g

protein 45g

carbohydrate 21g

fiber 4g

cholesterol 137mg

iron 2mg

sodium 663mg

calcium 141mg

sugars 3g

Est. Added Sugars 0g

Ingredients

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

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.

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