Bulgur-Stuffed Chicken Breasts

[migration] empty title 512 Image by: [migration] empty title 512 Author: Canadian Living

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2005

Ingredients

  • 4 chicken breasts
  • 1 roasted red pepper quartered
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • Mint Dipping Sauce Recipe
Bulgur Pilaf:
  • 1 tablespoon butter
  • 1/3 cup finely chopped onion
  • 1 clove garlic minced
  • 1/2 cup coarse or fine bulgur
  • 1/2 cup chicken stock
  • 1 pinch salt
  • 2 tablespoons chopped green onions
  • 2 tablespoons minced fresh parsley

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 702 mg
  • Protein 36 g
  • Calories 437.0
  • Total fat 22 g
  • Cholesterol 121 mg
  • Saturated fat 8 g
  • Total carbohydrate 22 g

%RDI

  • Iron 11.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 13.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 18.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Bulgur-Stuffed Chicken Breasts

Login