Peach-Baked-Chicken-on-Bulgur-Cooking-Without-Fat

This Peach Baked Chicken on Bulgur is a delightful, low-fat meal that balances sweet and savory flavors beautifully. The dish features tender chicken pieces simmered with fresh peaches, onions, and garlic, creating a rich sauce that coats the hearty bulgur wheat base. It&# 226;ÂÂs a nutritious option perfect for weeknight dinners or healthy meal prep, offering a satisfying texture and aromatic profile without the need for added fats. Simple ingredients come together to create an international-inspired feast that is both comforting and light, making it an excellent choice for families seeking wholesome, delicious meals.

Cooking Method: Baking, Boiling, Frying, Stir Frying

Cuisine: Global

Courses: Main Courses

Difficulty: Intermediate

Servings: 6

Calories: 266.1

Description

This Peach Baked Chicken on Bulgur is a delightful, low-fat meal that balances sweet and savory flavors beautifully. The dish features tender chicken pieces simmered with fresh peaches, onions, and garlic, creating a rich sauce that coats the hearty bulgur wheat base. It&# 226;ÂÂs a nutritious option perfect for weeknight dinners or healthy meal prep, offering a satisfying texture and aromatic profile without the need for added fats. Simple ingredients come together to create an international-inspired feast that is both comforting and light, making it an excellent choice for families seeking wholesome, delicious meals.

Ingredients

3/4 cup Uncooked bulgur
3 tbsp apple cider vinegar
1/3 cup chopped onion
2 tbsp Lemon juice
1 1/4 cup fat-free chicken, chopped
2 cups chopped peaches
2 cloves garlic, minced
1/4 cup chopped dates
1 tsp olive oil (optional, for sautÃÂ©ing)

Directions

1
Bring a pot of salted water to a boil. Add the bulgur wheat and cook according to package instructions until tender. Drain well and set aside.
2
Preheat the oven to 375ÃÂ°F (190ÃÂ°C).
3
In a large oven-safe skillet, heat the optional olive oil over medium-high heat. Add the chopped chicken and cook until golden brown and cooked through, about 5-7 minutes.
4
Remove the chicken from the skillet and set aside on a plate.
5
In the same skillet, add the chopped onion and minced garlic. SautÃÂ© until the onion is translucent and tender, about 3-4 minutes.
6
Add the chopped peaches and dates to the skillet. Cook for another 2-3 minutes until the peaches begin to soften.
7
Stir in the apple cider vinegar and lemon juice, scraping up any browned bits from the bottom of the pan.
8
Return the cooked chicken to the skillet. Toss everything together to combine.
9
Transfer the skillet to the preheated oven. Bake for 10-15 minutes to meld the flavors.
10
Serve the peach chicken mixture over the prepared bulgur wheat. Season with salt and pepper to taste.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 266.1kcal

% Daily Value *
Total Fat 9.2g15%
Saturated Fat 2.5g13%
Cholesterol 66.8mg23%
Sodium 64.7mg3%
Total Carbohydrate 21.7g8%
Dietary Fiber 3.4g14%
Sugars 10.8g
Protein 22.0g44%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

Substitutions: You can substitute fresh peaches with canned peaches (drained) for convenience. Bulgur can be replaced with quinoa or couscous if preferred.

Variations: Add chopped fresh herbs like parsley or mint at the end for a fresh flavor boost. For extra protein, add chickpeas to the bulgur.

Tips: Ensure the chicken is fully cooked before baking. The dish can be assembled in a baking dish if you don't have an oven-safe skillet.

Keywords: peach, chicken, bulgur, baked, low fat, healthy, main dish, gluten free, summer, fruit, poultry, grain, onion, garlic, lemon, vinegar, dates, savory, sweet, meal prep

Read it online: https://www.chefs-mate.com/recipe/peach-baked-chicken-on-bulgur-cooking-without-fat/