Chicken and Broccoli with Bulgur
This chicken and broccoli with bulgur recipe is the perfect, easy, nutritional lunch to serve family and friends. It is also a great meal prep option!
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Give your body the benefit of a protein-rich meal in this simple yet delicious recipe! If you have perused our recipes before, you know how much we love bulgur as a replacement to starch-heavy rice. For this recipe, we took some of our favorite staples and combined them together for a pleasing and hearty meal.
Explore the spicy side of life using our jerk powder chicken recipe for this meal. Not in the mood for your chicken to have an extra kick? Omit the jerk powder for a healthy protein-based delight!
White or Dark Chicken Meat
Is there any real difference between white meat and dark meat? When picking at the different parts of a chicken, is there a certain kind you like the most? Just go to any family gathering and you'll start to see people fighting over their favorite piece, whether it's a wing, thigh, drumstick, or breast.
It turns out, there actually is a notable difference between white meat and dark meat. Some of the most common differences include:
- White
meat has fewer calories and is leaner than dark meat. - Dark
meat has higher levels of Vitamin C, zinc, and iron. - White
meat dries out quicker when cooked, while dark meat can be cooked longer.
Whatever kind of chicken meat you prefer is up to you, although we typically cook this recipe with chicken fillets that are mostly white meat. There are actual differences in taste, too, but of course, it is all about what your preferences are.
How to Make Chicken and Broccoli with Bulgur
1. Preheat your oven to 200 degrees Celsius (or 180c fan/Gas 6). Take 4 chicken fillets and season them with salt, pepper, ¼ teaspoon garlic powder, 1-3 teaspoon jerk seasoning, ¼ tsp thyme, ¼ teaspoon onion powder, ½ tablespoon honey (or agave syrup), and a splash of sunflower oil. Let the chicken marinate in this mixture for 30-40 minutes.
2. Then, get out your frying pan and heat it up with some oil. Sear the marinated chicken fillets on each side until they are browning on the outside.
3. Then, place the chicken on a baking tray and bake them for 10-15 minutes. Make sure they are cooked all the way through.
4. Meanwhile, add 1 cup of bulgur wheat and 2 cups of water in a saucepan. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
5. While the bulgur is cooking, heat up some water in a separate saucepan and boil your broccoli for a few minutes. Make sure to drain the water from them when they are done cooking.
6. Finally, plate the bulgur, chicken, and broccoli together. Enjoy!
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Chicken and Broccoli with Bulgur
Equipment
- Oven
- 1 Frying pan
- 1 baking tray
- 1 Saucepan
Ingredients
- 4 chicken fillets
- ¼ teaspoon garlic powder
- 2 teaspoon jerk seasoning
- ¼ teaspoon thyme
- ¼ teaspoon onion powder
- ½ tablespoon honey or agave syrup
- 1 cup of bulgur wheat
- 1 broccoli chopped
- Salt to taste
- Pepper to taste
- A splash of sunflower oil
Instructions
- Preheat your oven to 200 degrees Celsius (or 180c fan/Gas 6). Take 4 chicken fillets and season them with salt, pepper, ¼ teaspoon garlic powder, 1-3 teaspoon jerk seasoning, ¼ teaspoon thyme, ¼ teaspoon onion powder, ½ tablespoon honey (or agave syrup), and a splash of sunflower oil. Let the chicken marinate in this mixture for 30-40 minutes.
- Get out your frying pan and heat it up with some oil. Sear the marinated chicken fillets on each side until they are browning on the outside.
- Then, place the chicken on a baking tray and bake them for 10-15 minutes. Make sure they are cooked all the way through.
- Meanwhile, add 1 cup of bulgur wheat and 2 cups of water in a saucepan. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
- While the bulgur is cooking, heat up some water in a separate saucepan and boil your broccoli for a few minutes. Make sure to drain the water from them when they are done cooking.
- Plate the bulgur, chicken, and broccoli together.
