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Lemon-Garlic Chicken and Bulgur Bowl

The kids are back in school, swimming pools are closed, and the garden is going to seed – all signs that summer is over.  But that doesn’t mean it’s time to give up quick, healthy dinners made with bright, fresh flavors.  Lemon-Garlic Chicken and Broccoli Bulgur Bowl is one such dish, and it’s a keeper. 

Bite-sized pieces of sautéed broccoli and chicken are tossed with a light, lemon-garlic sauce and served over a steaming bowl of Hodgson Mill Organic Cracked Khorasan Bulgur Wheat (KAMUT®).  Why use KAMUT instead of rice?  KAMUT has more nutritional value, twice as much protein, and is quicker cooking than most rice.  It’s also thought to have been discovered in ancient Egypt and was originally called King Tut’s Wheat.  How cool is that?  Much cooler than plain white rice. 

It’ll be time for soups, stews, and chili before long, but for now, simple fresh-tasting meals like, Lemon-Garlic Chicken and Broccoli Bulgur Bowl are on the menu.  Chock full of whole grains, vegetables, and protein, this delicious dish is quick to fix and sure to please.  You might even consider taking a bowlful outside to dine- just one more time.  Enjoy!  

Ingredients

  • 1 package Hodgson Mill Organic Cracked Kamut Khorasan Bulgur Wheat
  • 1 2/3 cups water
  • 2 Tbsp. olive oil, divided
  • 12 oz. broccoli florets, cut into bite-sized pieces
  • 1 1/2 lbs. boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 Tbsp. Hodgson Mill Corn Starch
  • 4 garlic cloves minced
  • 2 Tbsp. unsalted butter, divided
  • 2/3 cup chicken broth
  • 2 Tbsp. fresh lemon juice
  • 1/2 tsp. fish sauce, optional
  • 1 1/2 tsp. honey
  • 3 Tbsp. fresh basil, chopped

Instructions

Combine KAMUT with the water in a medium sized saucepan, cover and bring to a boil.  Reduce the heat to medium-low and simmer until the liquid is absorbed, about 15 minutes.  Set aside.  Heat one tablespoon of olive oil in a large skillet over medium-high heat and add broccoli, sautéing for three minutes or until crisp-tender.  Transfer broccoli to a bowl and set aside.  Toss the chicken and cornstarch together in shallow bowl.  Heat the remaining olive oil and one tablespoon of butter in the large skillet.  Add garlic and chicken to the skillet and cook for four minutes or until the chicken is cooked through.  Stir in the broth, lemon juice, fish sauce, honey, and remaining butter.  Increase the heat to high and cook the chicken mixture for two minutes.  Stir in broccoli and basil.  Serve over KAMUT. 

Serves 6

Adapted from Cooking Light Magazine


You can find Lemon-Garlic Chicken and Bulgur Bowl and other recipes from Hodgson Mill by visiting the Recipes page.


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Author: Holly






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Avatar  SHIRLEY GOMEZ-NARDELLO last yearReply

Good meal for the body

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