Chicken Breasts With Bulgur Wheat
Juicy chicken breasts simmer with fragrant bulgur, tomatoes, and a medley of almonds, raisins, and olives, creating a hearty, flavorful dish with Mediterranean flair. Perfect for family dinners or entertaining guests, it combines savory, tangy, and nutty flavors in a comforting casserole.
Ingredients
- 14 oz. can chicken broth ⓘ
- 28 oz. can cut-up peeled tomatoes, undrained ⓘ
- 1 onion, coarsely chopped ⓘ
- 3 garlic cloves, minced ⓘ
- 1 lemon, juiced and grated zest ⓘ
- 1/2 cup slivered almonds ⓘ
- 1/2 cup raisins ⓘ
- 1 cup pimiento-stuffed green olives ⓘ
- 1/2 teaspoon salt ⓘ
- 1/4 teaspoon pepper ⓘ
- 2 cups bulgur ⓘ
- 2 lb. frozen chicken breast tenders ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- In a 5-quart Dutch oven or casserole, combine chicken broth, tomatoes, chopped onion, minced garlic, lemon juice and zest, slivered almonds, raisins, green olives, salt, and pepper.
- Stir to combine all ingredients.
- Place frozen chicken breast tenders into the mixture, ensuring they are covered.
- Cover the dish and bake for 1 hour and 30 minutes, until the chicken is cooked through and flavors meld.
Tips & Substitutions
For added flavor, consider using homemade chicken broth instead of canned. If preferred, you can substitute bulgur with quinoa or couscous for a different texture. To save time, use pre-cooked chicken breast instead of frozen, reducing baking time. Adjust the seasoning to your taste and feel free to add vegetables like bell peppers or spinach for extra nutrition.
Serving Suggestions
Serve the chicken and bulgur mixture in a large bowl, garnished with fresh herbs like parsley or cilantro. This dish pairs beautifully with a side salad or steamed vegetables for a complete meal. For a Mediterranean twist, serve with pita bread or tzatziki sauce to complement the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in the microwave or oven until heated through. Adding a splash of chicken broth during reheating can help retain moisture. This dish also freezes well; just ensure it cools completely before freezing.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Breasts With Bulgur Wheat contains roughly 315 calories, with 11g protein, 56g carbohydrates, and 7g fat. It is an excellent source of vitamin C (53% of the Daily Value), dietary fiber (34% of the Daily Value), and protein (21% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 1676mg per serving (73% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh chicken instead of frozen?
Yes, you can use fresh chicken breast tenders. However, you should reduce the baking time to about 45 minutes to ensure the chicken doesn't dry out. Check for doneness with a meat thermometer, aiming for an internal temperature of 165°F (75°C).
What can I substitute for bulgur if I don't have any?
If you don't have bulgur, quinoa is a great alternative as it cooks similarly and offers a nutty flavor. You could also use couscous or farro, adjusting the cooking time as necessary to achieve the right texture.
Can I prepare this dish ahead of time?
Absolutely! You can assemble the dish a day in advance and refrigerate it before baking. Just be sure to cover it tightly. When ready to cook, allow it to come to room temperature or increase the baking time slightly to ensure even cooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).