Mediterranean Chicken and Bulgur Skillet

 

The tester used a 14-ounce package of farro in place of the bulgur. Because of the farro grains are bigger than bulgur, and thus takes up more skillet space, it’s recommended to add more chicken stock to keep everything moist, particularly when the skillet is put into the oven. Dish adapted from Cooking Light, April 2017.

4 (6-ounce) 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 teaspoon dried oregano

4 cups chopped fresh kale (about 2 1/2 ounces)

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

Preheat oven to 400 degrees.

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 (or other grain) 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 degrees until a meat thermometer inserted in thickest portion of chicken registers 165 degrees, or 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. Sprinkle with dill, and serve immediately.

Yields: 4 portions of 1 chicken breast with a helping of bulgur mixture

Mediterranean Chicken and Bulgur Skillet – PRINTABLE

Leave a Reply

Your email address will not be published. Required fields are marked *