Pan-Seared Chicken & Sautéed Bulgur

with Tomato Salad & Creamy Lemon-Yogurt Sauce

2 Servings

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From the Test Kitchen

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.

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Nutrition

PER SERVING
Calories

575 Cals (est.)

fresh

ingredients

2 cloves Garlic
1 English Cucumber
1 large bunch Parsley
1 Lemon
1 Shallot
¼ lb Heirloom Cherry Tomatoes
¾ cup Bulgur
½ cup Plain Nonfat Greek Yogurt
2 Boneless, Skinless Chicken Breasts
¼ cup Microgreens

step-by-step

instructions

Cook Along

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.

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.

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!