Chicken Bulgur with Black-Eyed Peas and Sun-Dried Tomatoes is a quick easy recipe that is low in fat and loaded with protein, fiber and complex carbohydrates. Perfect healthy recipe for getting back on track with the new year.
Since this easy recipe is quick to make and doesn't need to be watched over. I like to make it in batches of one to two servings. Thus the recipe is based on a per serving format. I've shared recipes in this format before, and will be more often in the coming months. They are perfect for singles, small families and lunches for mom when she is trying to lose that baby (or in my case holiday cookie weight). Multiplying the recipes or changing a few ingredients is easy too, just make sure your liquid to starch ratios remain about that same.
Wheat bulgur is one of my go-to whole grains. It cooks cooks quickly, since it has been parboiled already. Like all wheat it has a good amount of protein for a grain. If you are avoiding gluten substitute quinoa. It has the same grams of protein per serving, is also a good fiber source and cooks nearly as fast.
Using a half portion of Black-Eyed Peas along with a half portion of organic chicken breast adds variety to nutrient profile, boosting fiber and making the dish more satisfying. The black-eye peas are loaded with folate and manganese too. It is also a great way to stretch your grocery budget without sacrifice. The sun-dried tomatoes are a good source of iron, potassium, copper, manganese & vitamins C and K.
Ingredients
- 1 teaspoon olive oil
- ¼ cup wheat bulgur
- ¼ cup sweet onion chopped
- 2-3 oz. chicken breast half a portion
- 3-4 dry packed sun-dried tomato pieces about â…› cup ~ 2 tbs.
- â…” cup chicken stock
- ¼ cup black-eyed peas canned
Instructions
- Put small skillet on med-high heat, and add oil.
- Once hot add onions and bulgur, stir over heat until onions are starting to brown and bulgur is nicely toasted.
- Add the chicken, and stir until the outside is cooked.
- Add sun-dried tomatoes, chicken stock & black-eyed peas. Stir, then cover & reduce heat to med-low.
- Simmer until liquid is absorbed (about 10 minutes).
Crystal @ Simply Being Mommy says
This sounds and looks delicious. I'd have to do the recipe times five though for my whole family 😉
Sheri says
Another delicious looking dish!
Ty @ Mama of 3 Munchkins says
Sounds like my kind of meal!
Chris @ Menus for a week says
An exceptional recipe! Can't wait to try this.
Rachel @RunningRachel says
Yum! Looks tasty! Thanks for sharing! 🙂
Donna says
This sounds so yummy!!!
Brandy @ MVL says
Sounds good, thank you for sharing!
Jenn @therebelchick says
This looks pretty delicious, considering how healthy it is! LOL!
HilLesha says
That looks really good!
Penelope says
Omg, mouth watering! I could actually go for some chicken now that I see this, yummy!
Maryann says
that looks tasty!
Jennifer The Quirky Momma says
This sounds delicious. I've never used bulgur, something I should learn to use soon!
Elaina- A Time Out for Mommy says
this looks delicious!
Mellisa says
Looks like a very yummy dish. I really like Black Eyed Peas.
Emily @FamilyNLifeLV says
This looks delish! I'm adding it to my recipes!
Colleen says
Looks great and yummy!
Kathleen says
Yum! This looks delicious!
Lisa says
Cant wait to try this!
Theresa says
Your recipes always look so good.
Marcie W. says
I haven't tasted bulgar but I am a quinoa addict so I would love to try this next. It looks great!
Lolo says
Your photos are fantastic!
Donna says
This sounds so hearty! And like Lola, your photos are beautiful!
Toni says
That looks so tasty!