Chicken and Bulgur Salad With Peaches
An ideal meal should be between 300 to 500 calories. But, it's not always easy to find a delicious chicken recipe with a low-calorie. Therefore, an outstanding chicken recipe (364 cal) is given below with a great salad. So, learn the recipe and cook it happily.
Ingredients That You Will Need -
- 1 Pound Chicken Breast Cutlets
- 2/3 Cup of Bulgur
- Cooking Spray
- 1 Teaspoon of Kosher Salt
- 1/2 Teaspoon of Black Pepper
- 1 and 1/3 Cups of Water
- 4 Cups Of Packed Arugula
- 2 Cups of Cherry Tomatoes (halved)
- 2 Cups of Fresh Peaches (sliced)
- 2 Tablespoons Of Rice Vinegar
- 3 Tablespoons Of Extra-Virgin Olive Oil
How To Cook
First of all, you have to boil the bulgur. So, boil 1 and 1/3 cups of water and add 2/3 cup of bulgur in it. A small saucepan would be enough to boil it.
Now, when it touches the boiling point, you can reduce the heat. Try to keep it medium-low. You have to cover the pan and keep it simmering for 10 minutes.
After that, rinse the bulgur under cold water. Then, you have to drain the water well. Next, you can use a paper towel to dry it.
Now, it's time to use the cooking spray. So, take a grill pan and use cooking spray to give a coat on it. Then, heat the pan over high flame.
Put the chicken breasts on the pan. You should also add 1/2 teaspoon of salt and pepper to the chicken. Grill the chicken perfectly, You should turn it occasionally. It would take 6 to 7 minutes to grill the chicken.
After that, you have to remove the chicken to a cutting board. Here, you have to slice the chicken against the grains. You should cut it into strips.
Cutting against the grains means cutting across the chicken fiber. It's a perfect cutting skill to make your chicken tastier. So, this is an important step.
Step Four -
Now, you have to prepare the salad. Therefore take a large bowl. Thereafter put the cherry tomatoes, bulgur, arugula, and peaches in the bowl.
Then, add 1/2 teaspoon of salt, rice vinegar, and virgin oil to the bowl. Now, toss all of it and the mixture will have a nice coat.
Your salad is ready. Just divide 4 portions equally and serve it with Chicken.
This recipe has a low amount of saturated fat (2g) and 11g of unsaturated fat. You will also get 30g of protein and 31g of carbohydrates from this chicken recipe.
The recipe will have no added sugar. So, it only has a total of 9g of sugar. Apart from that, you will also have sodium, calcium, and magnesium in this nutritious recipe.
You can use quinoa or whole-wheat couscous to substitute the grain part. It would take you only 20 minutes to prepare this recipe. Hence, you can call it a quick chicken meal recipe. The above recipe is for four persons. So, if you want to cook it for 2 people, then you can lower the amount of ingredients. It's a great recipe to enjoy on your weeknights.