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Pan-Seared Chicken & Sautéed Bulgur

with Tomato Salad & Creamy Lemon-Yogurt Sauce

Pan-Seared Chicken & Sautéed Bulgur with Tomato Salad & Creamy Lemon-Yogurt Sauce
Makes
2 Servings
Nutrition
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Check back soon for nutritional information.
Group 2
Est. 575 calories

The best things are simple. Let's keep them that way. This light, zesty summer meal relies on naturally delicious flavors. A fresh tomato and cucumber salad provides a juicy, crisp element to complement the wholesome, nutty chew of bulgur. Topped with seared chicken and dressed with a lemon-Greek yogurt sauce, this kind of simple fare lets the flavors of the season speak for themselves.

Pan-Seared Chicken & Sautéed Bulgur with Tomato Salad & Creamy Lemon-Yogurt Sauce ingredients
  • 2 Cloves Garlic
  • 1 English Cucumber
  • 1 Large Bunch Parsley
  • 1 Lemon
  • 1 Shallot
  • ¼ Pound Heirloom Cherry Tomatoes
  • ¾ Cup Bulgur
  • ½ Cup Plain Nonfat Greek Yogurt
  • 2 Boneless, Skinless Chicken Breasts
  • ¼ Cup Microgreens
Cook the bulgur:
1 Cook the bulgur:
Heat a small pot of salted water to boiling on high. Once boiling, add the bulgur and cook 12 to 14 minutes, or until tender but still slightly chewy. Using a fine strainer, drain the bulgur thoroughly. Set aside as you continue cooking.
Prepare the ingredients:
2 Prepare the ingredients:
While the bulgur cooks, wash and dry the fresh produce. Peel and mince the garlic. Peel and remove both ends of the cucumber. Cut the cucumber in half lengthwise; remove and discard the seeds. Medium dice the cucumber. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds. Peel and mince the shallot. Quarter the tomatoes lengthwise.
Make the tomato salad & lemon-yogurt sauce:
3 Make the tomato salad & lemon-yogurt sauce:
While the bulgur continues to cook, in a medium bowl, combine the cucumber, tomatoes, the juice of 2 lemon wedges and half of both the shallot and parsley. Drizzle with olive oil and season with salt and pepper; toss to thoroughly coat. To make the lemon-yogurt sauce, In a separate, small bowl, combine the Greek yogurt and lemon zest. Slowly whisk in a drizzle of olive oil and season with salt and pepper to taste. Set aside as you continue cooking.
Cook the chicken:
4 Cook the chicken:
Pat the chicken dry with paper towels and season with salt and pepper on both sides. In a large pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned chicken and cook, loosely covering the pan with aluminum foil, 4 to 6 minutes per side, or until cooked through. Transfer the cooked chicken to a plate, leaving any drippings and browned bits in the pan. Set the chicken aside in a warm place as you continue cooking.
Finish the bulgur:
5 Finish the bulgur:
In the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium until hot. Add the garlic, remaining shallot and remaining parsley. Cook, stirring frequently, 30 seconds to 1 minute or until fragrant. Add the cooked bulgur, the juice of the remaining lemon wedges and ½ cup of water. Cook, scraping any browned bits from the bottom of the pan, 1 to 2 minutes, or until well combined and heated through. Remove from heat and season with salt and pepper to taste.
Plate your dish:
6 Plate your dish:
To plate your dish, thinly slice the cooked chicken. Add any juices from the sliced chicken to the bulgur; stir to combine. Divide the sautéed bulgur and sliced chicken between 2 plates. Top with a few spoonfuls of yogurt sauce and the tomato salad. Garnish with the microgreens. Enjoy!

Tips from Home Chefs

Cook the bulgur:
1 Cook the bulgur:
Heat a small pot of salted water to boiling on high. Once boiling, add the bulgur and cook 12 to 14 minutes, or until tender but still slightly chewy. Using a fine strainer, drain the bulgur thoroughly. Set aside as you continue cooking.
2 Prepare the ingredients:
While the bulgur cooks, wash and dry the fresh produce. Peel and mince the garlic. Peel and remove both ends of the cucumber. Cut the cucumber in half lengthwise; remove and discard the seeds. Medium dice the cucumber. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds. Peel and mince the shallot. Quarter the tomatoes lengthwise.
Prepare the ingredients:
Make the tomato salad & lemon-yogurt sauce:
3 Make the tomato salad & lemon-yogurt sauce:
While the bulgur continues to cook, in a medium bowl, combine the cucumber, tomatoes, the juice of 2 lemon wedges and half of both the shallot and parsley. Drizzle with olive oil and season with salt and pepper; toss to thoroughly coat. To make the lemon-yogurt sauce, In a separate, small bowl, combine the Greek yogurt and lemon zest. Slowly whisk in a drizzle of olive oil and season with salt and pepper to taste. Set aside as you continue cooking.
4 Cook the chicken:
Pat the chicken dry with paper towels and season with salt and pepper on both sides. In a large pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned chicken and cook, loosely covering the pan with aluminum foil, 4 to 6 minutes per side, or until cooked through. Transfer the cooked chicken to a plate, leaving any drippings and browned bits in the pan. Set the chicken aside in a warm place as you continue cooking.
Cook the chicken:
Finish the bulgur:
5 Finish the bulgur:
In the same pan used to cook the chicken, heat 2 teaspoons of olive oil on medium until hot. Add the garlic, remaining shallot and remaining parsley. Cook, stirring frequently, 30 seconds to 1 minute or until fragrant. Add the cooked bulgur, the juice of the remaining lemon wedges and ½ cup of water. Cook, scraping any browned bits from the bottom of the pan, 1 to 2 minutes, or until well combined and heated through. Remove from heat and season with salt and pepper to taste.
6 Plate your dish:
To plate your dish, thinly slice the cooked chicken. Add any juices from the sliced chicken to the bulgur; stir to combine. Divide the sautéed bulgur and sliced chicken between 2 plates. Top with a few spoonfuls of yogurt sauce and the tomato salad. Garnish with the microgreens. Enjoy!
Plate your dish: