Greek Chicken

Name: Greek Chicken
Ingredients: Olive oil spray; 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded; 1 14.5-ounce can fat-free, low-sodium chicken broth, divided use; 1/3 cup water; 1/2 teaspoon (heaping) dried oregano, crumbled; 1/2 teaspoon grated lemon zest; 1 1/4 teaspoons lemon juice; 1/8 teaspoon pepper; 2/3 cup uncooked bulgur; 8 kalamata olives, thinly sliced; 1 tablespoon plus 1 teaspoon crumbled feta cheese

11 ingredients

28 steps

Ingredients

Olive oil spray
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
1 14.5-ounce can fat-free, low-sodium chicken broth, divided use
1/3 cup water
1/2 teaspoon (heaping) dried oregano, crumbled
1/2 teaspoon grated lemon zest
1 1/4 teaspoons lemon juice
1/8 teaspoon pepper
2/3 cup uncooked bulgur
8 kalamata olives, thinly sliced
1 tablespoon plus 1 teaspoon crumbled feta cheese

Directions

1

Lightly spray a large, deep skillet or Dutch oven with olive oil spray.
2

Cook the chicken over medium-high heat for 2 to 3 minutes on each side, or until lightly browned.
3

(The chicken will not be done.)
4

Add 1 cup broth, the water, oregano, lemon zest, lemon juice, and pepper.
5

Bring to a simmer, 1 to 2 minutes.
6

Reduce the heat and simmer, covered, for 10 minutes, or until the chicken is no longer pink in the center.
7

Transfer the chicken to a plate.
8

Stir in the bulgur and remaining 3/4 cup broth.
9

Return the chicken to the skillet.
10

Increase the heat to medium high and bring to a boil, covered, 1 to 2 minutes.
11

Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the bulgur is tender.
12

Serve sprinkled with the olives and feta.
13

(Per Serving)
14

Calories: 240
15

Total Fat: 4.5g
16

Saturated: 1.0g
17

Trans: 0.0g
18

Polyunsaturated: 0.5g
19

Monounsaturated: 2.0g
20

Cholesterol: 69mg
21

Sodium: 260mg
22

Carbohydrates: 19g
23

Fiber: 5g
24

Sugars: 0g
25

Protein: 31g
26

Dietary Exchanges
27

1 1/2 Starch
28

3 Very Lean Meat