Chicken with Bulgur Recipe

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 40 minutes

配料

6 chicken thighs (skinless bone in)

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon kosher salt

¼ teaspoon black pepper

1 medium-size onion (chopped, ~1 cup1 bell pepper, chopped)

2 cloves garlic (minced)

1 jar sun-dried tomatoes (8oz. drained and roughly chopped)

1 ½ cups bulgur wheat

1 ¾ cups chicken stock

½ cup feta cheese (crumbled, optional)

½ cup chopped parsley

步骤

Preheat oven to 400 F˚.

Pat dry chicken thighs on all sides with paper towels. Drizzle them with olive oil.

Mix together cumin, paprika, salt and pepper in a small bowl until fully mixed.

Sprinkle chicken on all sides using the spice mixture.

Heat a large oven-proof skillet over medium heat until it is shimmering hot.

Add the now-seasoned thighs and sear for about 4 minutes on each side until they are nicely browned. We are not cooking the meat fully here, but rather just browning it. Transfer onto a plate and set aside.

Add the onion and pepper to the now-empty skillet and cook, scraping the chicken bits at the bottom using a wooden spoon for about 7-8 minutes or until the onion is translucent.

Stir in the garlic and sun-dried tomatoes and cook for one minute.

Add in the bulgur wheat and cook, constantly stirring, for 2-3 minutes.

Pour in the stock and transfer the seared chicken back into the skillet. Bring it to a boil.

Transfer the skillet to the preheated oven and roast for 15 minutes or until a digital thermometer inserted in one of the thighs registers 165 F˚.

Carefully remove from the oven and sprinkle with feta cheese (if using) and chopped parsley. Serve immediately.

营养

• 卡路里: 560 kcal
• 总脂肪: 41 g
• 饱和脂肪: 11 g
• 不饱和脂肪: 26 g
• 反式脂肪: 0.2 g
• 胆固醇: 216 mg
• 钠: 610 mg
• 总碳水化合物: 8 g
• 膳食纤维: 1 g
• 总糖: 3 g
• 蛋白质: 38 g