Bulgur-Stuffed Chicken Breasts

By The Canadian Living Test Kitchen

66 people added this to their Recipe Box

This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	437437 cal
pro	36 g36g pro
total fat	22 g22g total fat
sat. fat	8 g8g sat. fat
carb	22 g22g carb
fibre	3 g3g fibre
chol	121 mg121mg chol
sodium	702 mg702mg sodium
% RDI:	-
calcium	1313 calcium
iron	1111 iron
vit A	1818 vit A
vit C	6262 vit C
folate	1010 folate

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Whole grains make for tasty stuffings, as in these chicken breasts rolled around an Eastern Mediterranean-inspired pilaf mixture. For a little more bulgur pilaf on the side, double the pilaf ingredients.

Ingredients

4 chicken breasts 4 4chicken breastchicken breasts
1 roasted red pepper , quartered1 1roasted red pepperroasted red peppers, quartered
1 tbsp vegetable oil 1 1tbsp tbspvegetable oil
1/2 tsp salt 1/2 1/2tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper
Mint Dipping Sauce Recipe Mint Dipping Sauce Recipe
Bulgur Pilaf:
1 tbsp butter 1 1tbsp tbspbutter
1/3 cup finely chopped onions 1/3 1/3cup cupfinely chopped oniononions
1 small clove garlic , minced1 1small clove garliccloves of garlic, minced
1/2 cup coarse or fine bulgur 1/2 1/2cup cupcoarse or fine bulgur
1/2 cup chicken stock 1/2 1/2cup cupchicken stock
1 pinch salt 1 1pinch pinchsalt
2 tbsp chopped green onions 2 2tbsp tbspchopped green oniongreen onions
2 tbsp minced fresh parsley 2 2tbsp tbspminced fresh parsley

Preparation

Bulgur Pilaf: In small saucepan, melt butter over medium heat; fry onion and garlic until softened, about 3 minutes.

Add bulgur and stir to coat. Stir in 1/2 cup (250 mL) water, stock and salt ; bring to simmer. Reduce heat to low; cover and simmer, stirring occasionally with fork, until no liquid remains, about 20 minutes. With fork, stir in green onion and parsley; let cool. (Make-ahead: Refrigerate in airtight container for up to 24 hours.)

Starting at thick side of each chicken breast and keeping knife angled toward bones, run knife between flesh and bones to remove bones. Place, skin side down, between plastic wrap. With meat pounder or heavy pan, pound to flatten to generous 1/4-inch (5 mm) thickness.

Place 1/3 cup (75 mL) pilaf lengthwise along centre of each breast; top with pepper quarter. Roll chicken around stuffing, ensuring skin covers all around. Secure at edge with toothpicks. Place, seam side down, in small greased roasting pan; brush with oil and sprinkle with salt and pepper. (Make-ahead: Cover and refrigerate for up to 1 hour.)

Roast in 375°F (190°C) oven until chicken is no longer pink inside, about 30 minutes. Broil until skin is golden and crisp, 3 to 4 minutes. Serve with Mint Yogurt Sauce.

Additional information :

Mint Yogurt Sauce:
In cheesecloth-lined sieve set over bowl, drain 1-1/2 cups (375 mL) Balkan-style yogurt in refrigerator for 1 hour. Transfer thickened yogurt to small bowl; stir in 1 clove garlic, minced; 2 tbsp (25 mL) lemon juice; 1 tsp (5 mL) dried mint; and 1/4 tsp (1 mL) salt. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Makes 1-1/2 cups (375 mL).

Source : Canadian Living Magazine: March 2005