Peach baked chicken on bulgur (cooking without fat)
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ¾ | cup | Uncooked bulgur |
| ⅓ | cup | + 1/3 cup chopped onion |
| ¼ | cup | Chopped dates |
| 1¼ | cup | + 1/4 cup fat-free chicken broth |
| 1 | can | (16 ounces) sliced peaches in juice, undrained |
| ¾ | cup | Fruit juice sweetened peach preserves |
| 3 | tablespoons | Tomato paste |
| 3Tbsp apple cider vinegar | ||
| 2 | tablespoons | Lemon juice |
| 2 | Cloves + 2 cloves garlic, chopped | |
| 1 | pinch | White pepper (optional) |
| 1½ | teaspoon | Prepared mustard, spicy or Dijon |
| 4 | Skinless, boneless chicken breast filets (about 1 lb.) | |
Directions
Prep time: 30 minutes Cooking time: 20 minutes Preheat oven to 350 degrees. In small saucepan, combine bulgur, ⅓ cup chopped onion, dates and 1¼ cups broth. Bring to boil. Cover and cook for 20 minutes. Drain peaches reserving 3 Tbsp juice. Dice 1 cup peaches, reserve remaining peaches for later use. Remove bulgur mixture from heat and stir in diced peaches. Transfer mixture to a shallow 2 qt baking dish. In small saucepan, combine preserves, tomato paste, vinegar, lemon juice, peach juice, 2 cloves chopped garlic, pepper and mustard and cook over medium heat about 10 minutes to blend flavors. Cut filets in 2" cubes. HEat ¼ cup broth in medium-large skillet over medium-high heat. Stir fry chicken, 2 cloves chopped garlic and onion about 10 minutes, until chicken is no longer pink inside. Place chicken pieces on bulgur and spoon preserves mixture over all. Bake at 350 degrees for 15 minutes.
Arrange remaining peach slices around chicken. Bake uncovered 5 minutes to heat peaches. Yield: 6 servings. Each serving (⅙ th of the recipe) contains the following: 317 calories, 3.3 gm fat,9% of its calories from fat, 64 mg cholestrol, 253 mg sodium,and 4⅘ grams dietary fiber. Source: Cooking Without Fat by George MAteljan; ISBN# 0-9633608-0-9 Shared by Allison Cozzi