Written by Gabi Meltzer, Registered Dietician, September 2024
Serves 6-8
Time: Prep: 20 minutes Cook: 30 minutes
Ingredients
▢4 boneless, skinless free range chicken breasts
▢2 tsp garlic powder
▢4 tsp dijon mustard
▢4 tsp Italian seasoning
▢Salt & pepper
▢Olive oil
Bulgur & Veggies
▢2 cups dry bulgur wheat
▢4 cups chicken broth
▢3 small zucchini, diced
▢1 cup green beans, diced
▢4 cups broccoli florets, chopped finely
▢1 onion, diced
▢2 tsp garlic powder
▢1 tsp onion powder
▢1 tsp salt
▢1 tsp black pepper
▢Olive oil
Top with
▢Fresh basil, chopped
▢Lots of lemon juice
Directions
Cut your chicken breasts into strips. Add the strips to a bowl and season with the Italian seasoning, salt, pepper, mustard and a drizzle of olive oil. Toss to coat evenly.
Heat a large skillet on medium heat then drizzle in olive oil. Sear the chicken for 3-4 minutes per side to brown, then remove the chicken from the pan and set aside. Wipe the pan clean.
Heat the pan again on medium low. Add olive oil again. Once hot, add in the diced onion and saute for 3-4 minutes. Once the onions soften, add in the diced zucchini, green beans and finely chopped broccoli with the salt, pepper, onion powder and garlic powder. Toss together for 2-3 minutes.
Mix in the bulgur wheat and pour in the chicken broth. Add the chicken back into the pot, cover the pan and bring to a boil. Once boiling, reduce the heat to low and let everything simmer for about 15- 20 minutes, until all of the liquid is absorbed.
Once ready, garnish with lots of fresh lemon juice, fresh chopped basil and a little flakey salt.
Note: You can definitely make this with another type of grain instead, just adjust cooking times if needed. Quinoa would be a similar cooking time as another option. You are also welcome to change up any of the veggies for variety.
This easy, one pan meal, is great for a weekly rotation. It’s fresh and light and can be served with a side salad if you like, or it is great just on its own! It contains all the food groups, loads of fibre, and a source of protein and healthy fats.
When planning meals for the week, I like to start with planning dinners first, and deciding how many meals that will serve. For example, this one lasted my husband and I for 2 nights worth and 2 lunches. Then I plan how many other nights I will need to cook, and how many lunches it will serve. If we have a night out for the week,. I’ll buy some basics for a simple lunch for the next day. Then I add my basics to the shopping list for breakfasts and snacks.
I like to theme my meals for the week- either by cuisine or simply by thinking about one night chicken/fish/meat/vegetarian and then think of recipes to make around these choices. Whatever works for you! I usually add 1-2 new recipes per week to my basics that I have made before, so that it keeps things interesting, but not too overwhelming or effortful. I have a feeling this one will be a keeper on your basic rotation though :) It’s a winner! Enjoy :)
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
Comments