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Chicken Breast with Bulgur Wheat and Roasted Vegetables

650 kcal · 55 g protein · 15 minutes · 1 servings

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Chicken Breast with Bulgur Wheat and Roasted Vegetables

This wholesome dish features tender, juicy chicken breast paired with nutty bulgur wheat and a colorful medley of roasted zucchini and carrots. It’s a balanced, flavorful meal perfect for a nutritious lunch or dinner.

650 kcal 55 g protein 15 minutes

Ingredients

  • Chicken breast 6 oz
  • Bulgur wheat 1/2 cup
  • Zucchini 1 cup
  • Carrots 1/2 cup
  • Olive oil 1 tbsp

Method

  1. Prepare the vegetables. Preheat your oven to 400°F (200°C). Wash and slice the zucchini into half-inch thick rounds and peel and slice the carrots into similar sized pieces. Place them on a baking sheet, drizzle with half the olive oil (about 1/2 tbsp), and toss to coat evenly. Spread them out in a single layer.
    Tip: Cut vegetables evenly so they roast uniformly.
  2. Roast the vegetables. Place the baking sheet in the oven and roast the vegetables for about 20 minutes, turning them halfway through. They should be tender and slightly caramelized when done.
    Tip: Use a spatula to turn veggies gently for even roasting.
  3. Cook the bulgur wheat. While the vegetables roast, prepare the bulgur wheat if not already cooked. To cook, bring 1 cup of water to a boil, add 1/4 cup dry bulgur wheat, cover, and simmer on low heat for 12-15 minutes until water is absorbed. Fluff with a fork and set aside. Use 1/2 cup cooked bulgur for the recipe.
    Tip: Cover the pot tightly to trap steam for perfect bulgur.
  4. Cook the chicken breast. Heat the remaining 1/2 tbsp olive oil in a non-stick skillet over medium heat. Season the chicken breast with salt and pepper. Place the chicken in the skillet and cook for about 6-7 minutes on each side until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink inside.
    Tip: Avoid flipping the chicken too often; let it sear well on each side.
  5. Assemble and serve. Slice the cooked chicken breast. On a plate, arrange the cooked bulgur wheat, roasted zucchini, and carrots. Place the sliced chicken on top or beside the bulgur and vegetables. Optionally, drizzle a little extra olive oil or fresh herbs for added flavor.
    Tip: Let the chicken rest for a few minutes before slicing to keep it juicy.

Pro tips

  • Use a meat thermometer to ensure chicken is safely cooked without drying out.
  • Roasting vegetables at high heat caramelizes their natural sugars, enhancing flavor.