I was the first to turn up my nose to wheat. In this recipe I used for a first time bulgur wheat. Bulgur wheat is a staple in the Middle East bulgur comes from whole wheat kernels that have been partially steamed, dried, and then cracked. It is commonly used in salads, soups and fillings. The nutty flavor adds to any dish. This is a great recipe the chicken was so tender and juicy the spinach was just perfect soft but not really cooked long. This is another recipe from the Nutrition Action Healthletter. The recipe serves 6. Tons of protein and fiber. You will not be disappointed and the children will learn to eat something new.
11/2 cup bulgur
6 oz spinach
11/2 lbs. boneless, skinless chicken breasts
1/4 cup extra-virgin olive oil
1 onion, sliced
2 sweet bell peppers, sliced
6 garlic cloves, minced
1 cup low-sodium chicken broth
1 lb. plum tomatoes, peeled and chopped
1 tablespoon red wine vinegar
Freshly ground black pepper
3/4 teaspoon salt
In a medium pot, bring 3 cups of water to a boil. Stir in the bulgur. Reduce the heat to low and simmer, covered, until the water is absorbed, about 10 minutes. Turn off the burner and let the bulgur sit, covered, for 5 minutes. Stir in the spinach.
While the bulgur is cooking, put the chicken in a plastic bag and pound with a meat mallet or the back of a frying pan to an even 1/2" thickness. In a deep skillet, heat oil over medium heat. Saute the chicken, turning once, until lightly browned, about 4 minutes per side. Transfer to a plate.
Reduce the heat to medium-low. Add the onion and bell pepper and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic and cook for another minute. Add the chicken broth, tomatoes, and vinegar. Simmer, stirring occasionally, until the sauce thickens, about 5 minutes.
Return the chicken to the pan and heat through. Season with pepper and up to 3/4 teaspoon of salt. Serve with the bulgur and spinach.
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