Thursday, April 8, 2010

Simple & Healthy Dinner Idea

Orange Chicken with Bulgur Pilaf

We made this for dinner the other night and it was not only healthy, but quick and easy.  It's a great meal for the whole family and incorporates whole grains.  Many of the steps can be "made-ahead" so you can through it together right before dinner, but even if you don't plan in advance, it will only take about 30 minutes.  We got this recipe out of the January 2010 issue of Real Simple.  Their version called for packaged bulgur, but if you have Joseph's Grainery Wheat on hand, your ready for dinner in 30 minutes.


4 6 oz boneless, skinless chicken breasts
1 tsp finely grated orange zest, plus 1/4 c fresh orange juice
6 scallions, sliced
3 Tbsp oregano
3 Tbsp, plus 1 tsp olive oil
Salt & Pepper
1 pint grape tomatoes, halved
1 c Joseph's Grainery Soft White Wheat, cooked and cracked in a blender for 2 min

Directions:  In a large bowl, toss the chicken with the zest, half the scallions, 2 Tbsp of the oregano, 1 Tbsp of the oil and 1/2 tsp each of salt and pepper.  (The chicken can be marinated and refrigerated up to 1 day in advance.)

In a bowl, combine the tomatoes, 2 Tbsp oil, the remaining scallions, the remaining 1 Tbsp of oregano, 1/2 tsp salt and 1/4 tsp pepper.  (This mixture can also be prepared and refrigerated up to 1 day in advance.)

Heat the remaining tsp of oil in a nonstick skillet over medium heat.  Add the chicken and cook until golden, 8 to 9 minutes per side, adding the orange juice during the last minute.

Meanwhile, toss the cooked and cracked wheat (bulgur) with the tomato mixture and serve with the chicken.

**We made the mistake of trying to skip the fresh tomatoes and use canned, since that is what we had...well, if you don't get the canned tomatoes drained well, it will make your pilaf kind of can probably tell in our photo above.


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