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Skillet: Chicken Bulgur Skillet

Source of Recipe

BH&G Healthy Meals Fast, 1996


List of Ingredients

8 ounces skinless boneless chicken breast halves
nonstick spray coating
1 1/2 cups frozen pepper stir-fry vegetables
yellow, green, and red sweet peppers and
onions
3/4 cup reduced-sodium chicken broth
3/4 cup water
1/2 cup quick-cooking rice
1/3 cup bulgur
1 teaspoon dried italian seasoning -- crushed
1/8 teaspoon black pepper
1 large zucchini or yellow summer squash
halved lengthwise and thinly sliced
1/2 cup shredded reduced-fat mozzarella cheese -- (2 ounces)


Recipe

Rinse chicken; pat dry with paper towels. Cut into thin, bite-size strips. Spray an unheated large skillet with nonstick coating. Preheat over medium heat. Add chicken; cook and stir about 3 minutes or until chicken is tender and no longer pink. Remove from skillet; set aside. Add stir-fry vegetables, chicken broth, water, uncooked rice, bulgur, Italian seasoning, and black pepper to skillet. Bring to boiling; reduce heat. Simmer, covered, for 4 minutes. Add zucchini; cook, uncovered, for 3 to 5 minutes more or until bulgur and zucchini are tender. Stir in chicken; heat through. Remove from heat. Sprinkle with the shredded cheese. Cover and let stand for 1 to 2 minutes or until cheese is melted. Makes 4 servings.

NOTES : Skip a step! Cook the bulgur; which lends a delicate nutty flavor to this dish, in the skillet along with the vegetables.