(This mushroom casserole combines hearty vegetables with chicken for a filling meal. If you are unable to find mushroom broth, you may substitute vegetable broth.
Prep Time: 20 minutes
Cook Time: 55 minutes
Ingredients:
- 1 cup bulgur (cracked wheat)
- 3/4 cup mushroom broth
- 1/2 teaspoon olive oil
- 1/2 medium onion, chopped
- 2 cloves roasted garlic, minced
- 4 medium mushrooms, sliced
- 1/2 medium rutabaga, diced in 1/4-inch pieces
- 1/2 cup frozen peas
- 1/2 teaspoon olive oil
- 2 (3-ounce) skinless, boneless chicken breasts, cut in 1-inch pieces
- 1/2 cup mushroom broth
- 1/4 teaspoon thyme
Preparation:
Preheat oven to 350 F.
Place bulgur in 1-1/2-quart casserole dish. Bring the 3/4 cup broth to a boil and pour over bulgur. Set aside.
Heat 1/2 teaspoon olive oil in a medium skillet over medium heat; add onion and garlic. Cook for 10 minutes, until onion is golden. Add mushrooms and continue to cook 5 minutes longer. Stir in rutabaga and peas; transfer to a small bowl.
To the same skillet, add the second 1/2 teaspoon olive oil. Add chicken and cook about 10 minutes, turning occasionally, until evenly browned. Return vegetables to the skillet; add the 1/2 cup broth and the thyme; mix lightly. Spoon mixture over bulgur. Cover and bake in preheated oven for 30 minutes.
Yield: 2 servings
Per Serving: 460 calories; 31 grams protein; 0 grams soy protein; 73 grams carbohydrates; 6 grams fat; 17 grams fiber
Total fruit and vegetable servings: 2, including 1/2 serving of cruciferous vegetables
Recipe Source: The Breast Health Cookbook by Dr. Bob Arnot (Little, Brown and Company)
Reprinted with permission.
Place bulgur in 1-1/2-quart casserole dish. Bring the 3/4 cup broth to a boil and pour over bulgur. Set aside.
Heat 1/2 teaspoon olive oil in a medium skillet over medium heat; add onion and garlic. Cook for 10 minutes, until onion is golden. Add mushrooms and continue to cook 5 minutes longer. Stir in rutabaga and peas; transfer to a small bowl.
To the same skillet, add the second 1/2 teaspoon olive oil. Add chicken and cook about 10 minutes, turning occasionally, until evenly browned. Return vegetables to the skillet; add the 1/2 cup broth and the thyme; mix lightly. Spoon mixture over bulgur. Cover and bake in preheated oven for 30 minutes.
Yield: 2 servings
Per Serving: 460 calories; 31 grams protein; 0 grams soy protein; 73 grams carbohydrates; 6 grams fat; 17 grams fiber
Total fruit and vegetable servings: 2, including 1/2 serving of cruciferous vegetables
Recipe Source: The Breast Health Cookbook by Dr. Bob Arnot (Little, Brown and Company)
Reprinted with permission.
