By accident I picked up boneless chicken thighs instead of boneless chicken breasts while shopping for ingredients for this recipe. They are not available everywhere, but if you want a change of pace from chicken breasts and don't mind a few more calories and a little more fat, you might look for them.
One way or another, oranges, apricots, ginger and Dijon mustard make a savory sauce for the chicken. And the bulgur, with peas and corn, is a nice change from rice and couscous.Bulgur is now available in many supermarkets. It can also be found in health-food stores and Middle Eastern markets.
- Prepare and cook onion for bulgur.
- Brown chicken.
- Add bulgur and curry to onion.
- Add garlic to chicken.
- Add stock to bulgur.
- Grate ginger and mix with other ingredients for chicken; add to chicken.
- Peel and section oranges.
- Chop scallions.
- Add vegetables to bulgur.
- Add oranges to chicken and finish.
- Finish bulgur with scallions.
Per serving: 655 calories, 10 grams fat, 66 milligrams cholesterol, 320 milligrams sodium, 41 grams protein, 107 grams carbohydrate
FROM YOUR PANTRY
Oriental sesame oil
Minced garlic in oil
Fresh or frozen ginger
Whole black pepper
No-salt-added chicken stock
8 ounces skinless boneless chicken breasts or thighs
Fruit-sweetened apricot preserves (1/4 cup)
2 navel oranges
4 ounces whole onion or 3 ounces chopped onion (ready-cut)
Scallions 1/3 Frozen corn niblets (1/2 cup)
1991 by Foxcraft, Ltd.
Excerpted from "20-Minute Menus," by
Marian Burros (Reprinted by permission
of Simon and Schuster; distributed by
Special Features/Syndication Sales)
1 teaspoon Oriental sesame oil
8 ounces boneless and skinless chicken breasts or chicken thighs
1 teaspoon minced garlic in oil
1 tablespoon coarsely grated ginger
2 teaspoons Dijon mustard
1/2 cup orange juice
1/4 cup fruit-juice sweetened apricot preserves
2 navel oranges
Freshly ground black pepper to taste Heat oil in non-stick skillet and saute chicken until it is brown on both sides. When turning chicken add garlic.
Grate ginger and mix with mustard, orange juice and preserves. Add to chicken; cover and cook over medium heat until chicken is almost done.
Peel oranges and section. Add to chicken and continue cooking until chicken is done and oranges are heated through. Season with pepper and serve.
Curried Bulgur with Vegetables
4 ounces whole onion or 3 ounces chopped (ready-cut) (1 cup)
1 teaspoon canola oil
3/4 cup bulgur
2 teaspoons curry powder
11/2 cups no-salt-added chicken stock
1/2 cup frozen corn niblets
1/2 cup frozen peas Coarsely chop whole onion. Saute onion in hot oil in heavy-bottomed saucepan until onion begins to brown.
Add bulgur and curry and stir to coat well.
Add chicken stock; cover and simmer about 8 minutes over low heat, until liquid has almost been absorbed.
Wash, trim and chop scallions.
When bulgur is almost cooked, stir in corn and peas and continue cooking until vegetables are heated through.
Remove from heat and stir in scallions.