You’ll think you’re at a taverna on the Mediterranean Sea when you bite into this chicken. It’s packed with flavor from lemon, feta cheese, oregano, and kalamata olives.

　　

Ingredients

serves 4, 3 ounces chicken 1/3 cup bulgur mixture per serving

　　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

　　

Step 1

Lightly spray a large, deep skillet or Dutch oven with olive oil spray. Cook the chicken over medium-high heat for 2 to 3 minutes on each side, or until lightly browned. (The chicken will not be done.)

　　

Step 2

Add 1 cup broth, the water, oregano, lemon zest, lemon juice, and pepper. Bring to a simmer, 1 to 2 minutes. Reduce the heat and simmer, covered, for 10 minutes, or until the chicken is no longer pink in the center. Transfer the chicken to a plate.

　　

Step 3

Stir in the bulgur and remaining 3/4 cup broth. Return the chicken to the skillet. Increase the heat to medium high and bring to a boil, covered, 1 to 2 minutes. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the bulgur is tender.

　　

Step 4

Serve sprinkled with the olives and feta.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 240

　　

Step 7

Total Fat: 4.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 2.0g

　　

Step 12

Cholesterol: 69mg

　　

Step 13

Sodium: 260mg

　　

Step 14

Carbohydrates: 19g

　　

Step 15

Fiber: 5g

　　

Step 16

Sugars: 0g

　　

Step 17

Protein: 31g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 1/2 Starch

　　

Step 20

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals