Chili-lime chicken stir-fry with bulgur
4
Points®
Total time: 52 min • Prep: 18 min • Cook: 34 min • Serves: 4 • Difficulty: Easy
Branch out beyond typical rice and noodles and use bulgur in this stir-fry recipe instead. Be sure the bulgur is fine grain; medium and coarse bulgur require additional liquid. For cooking the bulgur, a 2-cup or 1-quart saucepan is best. To ensure this meal comes together in around 30 minutes, prep the other ingredients while the bulgur cooks. You can use cauliflower florets in the place of the broccoli but just make sure they’re cut into bite-sized pieces, so they’ll cook quickly. Lime zest adds a fresh citrus flavor and is a key ingredient in this meal. The easiest way to zest a lime is with a Microplane.
Ingredients
Fat free chicken broth
⅓ cup(s)
Uncooked bulgur
⅓ cup(s)
Uncooked skinless boneless chicken breast
¾ pound(s)
Jarred minced garlic
1 Tbsp
Less sodium soy sauce
1 Tbsp
Cornstarch
1½ tsp
Peanut oil
5 tsp
Chili powder
1 tsp
Broccoli
2 cup(s), chopped
Bell pepper
1 cup(s)
Table salt
¾ tsp
Fat free chicken broth
¼ cup(s)
Grated Parmesan cheese
3 Tbsp
Lime zest
2 tsp
Lime
1 item(s)
Instructions
1
1. In a small saucepan, bring 1/3 cup broth and 1 Tbsp cold water to a boil over high heat. Stir in bulgur, return to a boil, cover, and remove from heat. Set aside for 30 minutes.
2
2. In a medium bowl combine chicken, garlic, soy sauce and cornstarch, and stir until cornstarch is no longer visible. Stir in 1 tsp of oil.
3
3. Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat until a drop of water evaporates within 1 to 2 seconds of contact. Swirl in 1 Tbsp of oil. Add chicken and spread evenly in one layer in wok. Cook undisturbed 1 minute, letting chicken begin to sear. Sprinkle on chili powder and stir-fry 1 minute until chicken is no longer pink but not cooked through. Swirl in remaining 1 tsp oil, add broccoli, bell pepper and salt and stir-fry until just combined, about 15 seconds. Swirl in remaining 1/4 cup broth and stir-fry 1 to 2 minutes or until chicken is just cooked through and vegetables are tender crisp. Remove from heat, add bulgur, parmesan and lime zest and stir to just combine. Serve with a wedge of lime. Yields 1 cup per serving.
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