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Honey-Rosemary Chicken and Bulgur
Recipes
Honey-Rosemary Chicken and Bulgur
4 servings
50 minutes total (Active 20 minutes)

Ingredients

  • ¼ cup + ½ teaspoon kosher salt, divided
  • 1 ½ cups orange juice, divided
  • 6 ½ cups water, divided
  • 2 split chicken breasts (about 1 ¾ lb)
  • 1 ½ tablespoons fresh rosemary, finely chopped
  • ¼ cup honey
  • 1 tablespoon ginger spice paste
  • ½ teaspoon pepper, divided
  • 1 small yellow onion, coarsely chopped
  • 1 tablespoon extra-virgin olive oil
  • 1 cup pre-sliced fresh baby portabellas
  • 1 egg, beaten (or ¼ cup egg substitute)
  • 1 (5.25-oz) box tabbouleh wheat salad (1 cup bulgur)
  • ½ cup light Asian sesame dressing

Steps

    1. Preheat oven to 400°F. Whisk in large bowl: ¼ cup salt, ½ cup orange juice, and 4 cups water until blended and salt is dissolved. Add chicken; let stand 8–10 minutes (or up to 30 minutes) to brine (marinate).
    2. Chop rosemary; combine with remaining 1 cup orange juice, honey, and ginger spice paste. Remove chicken from brine (discard brine) and season with remaining ½ teaspoon salt and ¼ teaspoon pepper. Place chicken in baking dish and brush with one-half of the rosemary mixture. Bake 30–35 minutes (basting chicken every 10 minutes with remaining rosemary mixture) until chicken is 165°F.
    3. Chop onion. Preheat large non-stick sauté pan on medium-high 2–3 minutes. Place oil in pan, then add onions and mushrooms; cook 2–3 minutes or until tender.
    4. Combine egg and bulgur (omit seasoning packet). Reduce heat on mushrooms to low; add bulgur, then cook and stir 1–2 minutes or until lightly toasted. Stir in 2 ½ cups water and bring to a simmer; cover and cook 8–10 minutes or until tender.
    5. Remove chicken from oven; let stand 5–6 minute before slicing. Stir sesame dressing into bulgur. Slice chicken and serve.

Amount per ¼ recipe serving: Calories 240, Total Fat 3g, Sat Fat 1g, Trans Fat 0g, Chol 70mg, Sodium 540mg, Total Carb 27g, Fiber 0g, Sugars 25g, Protein 26g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 6%