This is a staple at our house. If you use prepared ingredients, it'll take you approximately 20 minutes to get this from counter to table! That's less time than ordering take-out, and this is a low-cal, high-fiber one-dish meal that's fresh and flavorful. You can't say that about anything at your local pizza house, can you?
Chicken With Broccoli & Bulgur12 oz. chicken cutlets vegetable oil cooking spray 1 t. bottled crushed garlic 1 1/2 c. low-sodium chicken broth 3/4 c. bulgur zest of one lemon 3 c. broccoli florets (if you buy them pre-cut, it'll save time) Kosher salt and fresh ground pepper to taste
Cut chicken into bite-sized pieces and set aside. Spray a large skillet with cooking spray and heat over medium-high heat. Add the chicken and the garlic and cook until chicken is almost cooked through, approximately 2-3 minutes. Stir in broth, bulgur and lemon peel. Arrange the broccoli florets on top. Bring to a boil over high heat, then reduce the heat, cover the pan, and simmer for 7-10 minutes until the chicken, broccoli and bulgur are tender. Season with salt and pepper to taste.
Makes 4 1.5-cup servings.
Adapted from the American Heart Association Quick and Easy Cookbook.