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chicken bulgur pilaf

One-Pan Chicken Bulgur Pilaf Dinner

Julia
Some nights you just want a dinner that’s quick, filling, and doesn’t leave a mountain of dishes behind. This chicken bulgur pilaf is one of my go-tos when I’m juggling a busy evening but still want something wholesome on the table.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 3 people
Calories 523 kcal

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INGREDIENTS
  

  • 2 chicken breasts, cut in half or 1 ½ chicken breasts (large) so it will make 3 pieces in total
  • 4 tablespoons olive oil, divided
  • 1 teaspoon salt, or to taste
  • ⅛ teaspoon black pepper, or to taste
  • 4 scallions, sliced we need both green and white part
  • 1 cup bulgur, uncooked
  • ¾ cup carrots, grated
  • 1 teaspoon Italian seasoning, herbs
  • 1 teaspoon paprika
  • 1 ½ cup water
  • 1 cup red bell peppers, finely diced or use tomatoes
  • Blue cheese or feta, for garnish, optional
  • Fresh parsley for garnish

INSTRUCTIONS
 

  • Prep the chicken: Pat the chicken breasts dry with paper towels. Sprinkle with seasonings on both sides. Rub them all over with 2 tablespoons of oil. Pound them lightly with meat mallet or a baking rolling pin.
    2 chicken breasts, 4 tablespoons olive oil, 1 teaspoon Italian seasoning, 1 teaspoon paprika, ⅛ teaspoon black pepper
  • Sear the chicken: Heat a 12-inch skillet (nonstick, carbon steel, or cast iron all work) over medium-high. Add the chicken, placing the thinner ends opposite the thick ones to help them cook evenly. Cook for 3 minutes, then flip and cook the other side for another 3 minutes, until lightly browned.
  • Cook through: Flip again, lower the heat to medium, and keep cooking; flipping every 2 minutes, until the outside is nicely browned and the thickest part hits 155°F (68°C). This takes about 8–12 minutes more. Transfer to a plate and let it rest while you cook the bulgur.
  • Start the bulgur: In the now-empty skillet, add the remaining oil, chopped peppers, carrots, and the white parts of the scallions. Cook for 1–2 minutes, just until the veggies are softened.
    ¾ cup carrots, 1 cup red bell peppers, 4 scallions
  • Add water and bulgur: Pour in 1½ cups water, scraping up all those flavorful browned bits. Stir in the fine bulgur and the remaining ¾ teaspoon salt. Bring to a boil, cover, and cook for 7–10 min, turn off the heat, and let it sit for 5 minutes.
    1 cup bulgur, 1 ½ cup water, 1 teaspoon salt
  • Finish it off: Fluff the bulgur with a fork and stir in crumbled feta, chopped olives, and the last 2 tablespoons of oil. Taste and season with more salt and pepper if needed.
    Blue cheese or feta
  • Serve: Slice the rested chicken and plate it with the bulgur. Top with the green parts of the scallions and serve with lemon wedges, if you like.
    Fresh parsley for garnish

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NUTRITION

Calories: 523kcalCarbohydrates: 48gProtein: 39gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.02gCholesterol: 96mgSodium: 1003mgPotassium: 1025mgFiber: 11gSugar: 4gVitamin A: 7450IUVitamin C: 70mgCalcium: 66mgIron: 3mg
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