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Orange-Glazed Chicken with Carrots and Bulgur

This delectable dish is made using sweet marmalade and savory caramelized onions and carrots. The lean protein from the chicken along with whole grain bulgur make it a balanced, wholesome meal that will fill you up and keep you satisfied.

Adapted from Martha Stewart Everyday Food, April 2009

Yield:  4 serving

Ingredients

4 chicken breasts
Coarse salt and ground pepper
1/2 cup orange marmalade
1 tablespoon olive oil
4 medium carrots, cut into 1/2-inch chunks
1 medium onion, diced
1 cup bulgur
1 teaspoon grated lime zest, plus 1 tablespoon fresh lime juice

Method of Preparation:

  1. Preheat oven to 475 degrees. On a large rimmed baking sheet, arrange chicken in a single layer; season with salt and pepper. Roast 10 minutes. Brush with half the marmalade, and rotate sheet. Continue to roast, brushing once more with marmalade, until chicken is browned and cooked through, 10 to 15 minutes more.
  2. While chicken is roasting, heat oil in a large saucepan over medium-high. Add carrots and onions; season with salt and pepper. Cook, stirring occasionally, until beginning to brown, 8 to 10 minutes.
  3. Add bulgur and 1 1/2 cups water to the same saucepan as the onion and carrots; bring to a boil. Cover, and reduce heat to low; cook until bulgur is tender, 10 to 12 minutes.
  4. Stir in lime zest and juice; season with salt and pepper.

Nutrition Facts (1 serving)

540 Calories, 63g carbs, 17 g total fat, 35g protein,  9g dietary fiber,  460mg sodium

 
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