Easy Flavor-Packed Chicken with Bulgur
A quick, healthy, and flavorful chicken and bulgur recipe perfect for busy weeknights. This dish combines tender chicken breasts with nutty bulgur cooked in savory broth and brightened with lemon.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 2 boneless, skinless chicken breasts (about 1 lb / 450 g)
- 1 cup bulgur wheat (170 g), medium or coarse grind
- 2 cups chicken broth (480 ml), low sodium preferred
- 2 tablespoons olive oil (extra virgin recommended)
- 2 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt to taste (about 1 teaspoon)
- Black pepper to taste (about ½ teaspoon)
- 2 tablespoons fresh parsley, chopped
- Optional: red pepper flakes for heat or fresh cilantro instead of parsley
Instructions
- Pat dry the chicken breasts. In a small bowl, mix cumin, smoked paprika, minced garlic, olive oil, lemon juice, salt, and pepper. Rub the mixture all over the chicken. Marinate for at least 10 minutes or up to 30 minutes in the fridge.
- Bring chicken broth to a boil in a medium saucepan. Stir in bulgur, cover, reduce heat to low, and simmer for 12-15 minutes until tender and liquid is absorbed. Fluff with a fork and set aside.
- Heat a large skillet over medium-high heat and add 1 tablespoon olive oil. When hot, add chicken breasts without crowding. Cook 6-7 minutes per side until internal temperature reaches 165°F (74°C) and chicken is golden brown.
- Remove chicken from pan and let rest for 5 minutes. Slice into strips or cubes.
- Stir chopped parsley into the bulgur. Plate bulgur, top with sliced chicken, and drizzle pan juices over the top. Optionally, add extra lemon juice or fresh herbs before serving.
Notes
Marinate chicken for at least 10 minutes to keep it juicy. Use chicken broth instead of water for more flavor in bulgur. For even cooking, pound chicken breasts to uniform thickness. Optionally finish chicken in a 375°F (190°C) oven for 5-7 minutes for perfect doneness. Reheat leftovers gently with a splash of broth to maintain moisture.
Nutrition
- Serving Size: 1 serving (half the
- Calories: 425
- Sugar: 2
- Sodium: 600
- Fat: 15
- Saturated Fat: 2.5
- Carbohydrates: 30
- Fiber: 5
- Protein: 35
Keywords: chicken, bulgur, healthy dinner, quick recipe, easy chicken, whole grains, weeknight meal, gluten-free option