Peach baked chicken on bulgur (cooking without fat)

6 servings

Ingredients

Quantity Ingredient
¾ cup Uncooked bulgur
⅓ cup + 1/3 cup chopped onion
¼ cup Chopped dates
1¼ cup + 1/4 cup fat-free chicken broth
1 can (16 ounces) sliced peaches in juice, undrained
¾ cup Fruit juice sweetened peach preserves
3 tablespoons Tomato paste
3Tbsp apple cider vinegar
2 tablespoons Lemon juice
2 Cloves + 2 cloves garlic, chopped
1 pinch White pepper (optional)
1½ teaspoon Prepared mustard, spicy or Dijon
4 Skinless, boneless chicken breast filets (about 1 lb.)

Directions

Prep time: 30 minutes Cooking time: 20 minutes Preheat oven to 350 degrees. In small saucepan, combine bulgur, ⅓ cup chopped onion, dates and 1¼ cups broth. Bring to boil. Cover and cook for 20 minutes. Drain peaches reserving 3 Tbsp juice. Dice 1 cup peaches, reserve remaining peaches for later use. Remove bulgur mixture from heat and stir in diced peaches. Transfer mixture to a shallow 2 qt baking dish. In small saucepan, combine preserves, tomato paste, vinegar, lemon juice, peach juice, 2 cloves chopped garlic, pepper and mustard and cook over medium heat about 10 minutes to blend flavors. Cut filets in 2" cubes. HEat ¼ cup broth in medium-large skillet over medium-high heat. Stir fry chicken, 2 cloves chopped garlic and onion about 10 minutes, until chicken is no longer pink inside. Place chicken pieces on bulgur and spoon preserves mixture over all. Bake at 350 degrees for 15 minutes.

Arrange remaining peach slices around chicken. Bake uncovered 5 minutes to heat peaches. Yield: 6 servings. Each serving (⅙ th of the recipe) contains the following: 317 calories, 3.3 gm fat,9% of its calories from fat, 64 mg cholestrol, 253 mg sodium,and 4⅘ grams dietary fiber. Source: Cooking Without Fat by George MAteljan; ISBN# 0-9633608-0-9 Shared by Allison Cozzi

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