Smoky Chicken and Tomato Bulgur Bowls

Tender chicken thighs simmered in a rich, smoky tomato sauce, served over flavorful bulgur pilaf and topped with a refreshing cucumber and mint salad for a burst of freshness.

• Prep: 25 min
• Cook: 35 min
• Total: 1 hr
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Medium
• Cost: $3.71/serving

Dietary

• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Protein
• High-Fiber
• Halal

Tags

• stir-fry
• savory
• spicy
• rich
• fresh
• comfort food

Ingredients

• 2 tablespoon olive oil
• 1.5 pound chicken thigh (boneless, skinless)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground cumin
• 0.25 teaspoon cayenne pepper
• 1 yellow onion (medium, chopped)
• 3 clove garlic clove (minced)
• 2 tablespoon tomato paste
• 14.5 ounce crushed tomatoes (canned)
• 1.5 cup chicken broth
• 1 cup fine bulgur
• 1 cup Roma tomatoes (diced)
• 0.5 cup cucumber (diced)
• 0.25 cup fresh parsley (chopped)
• 2 tablespoon fresh mint (chopped)
• 1 tablespoon lemon juice (fresh)

Instructions

1. Pat the chicken thighs dry. In a shallow bowl, combine 1/2 teaspoon salt, 1/4 teaspoon black pepper, smoked paprika, ground cumin, and cayenne pepper. Toss the chicken thighs with this spice mixture to coat evenly.
2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken thighs and sear for 3-4 minutes per side, until browned. Remove the chicken from the skillet and set aside.
3. Reduce heat to medium. Add the remaining 1 tablespoon of olive oil to the skillet, along with the chopped yellow onion. Sauté for 5 minutes until softened, then add the minced garlic and tomato paste. Cook for 1 minute, stirring constantly, until fragrant.
4. Stir in the crushed tomatoes and 1/2 cup of chicken broth. Return the browned chicken thighs to the skillet. Bring to a simmer, then reduce heat to low, cover, and cook for 20-25 minutes, or until the chicken is cooked through and tender. Adjust seasoning with the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper if needed.
5. While the chicken simmers, prepare the bulgur pilaf. In a medium saucepan, combine the fine bulgur with 1 cup of chicken broth and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and cook for 12-15 minutes, or until all the liquid is absorbed and the bulgur is tender. Fluff with a fork.
6. Prepare the cucumber and mint salad: In a small bowl, combine the diced Roma tomatoes, diced cucumber, chopped fresh parsley, chopped fresh mint, and fresh lemon juice. Toss gently.
7. Serve the smoky chicken and sauce over the bulgur pilaf, topped with the fresh cucumber and mint salad.

Notes

This dish reheats beautifully for leftovers. If you prefer a milder flavor, reduce the amount of cayenne pepper. For an extra kick, a pinch of red pepper flakes can be added with the garlic.

Nutrition (per serving)

• Calories: 490
• Protein: 38.5 g
• Carbohydrates: 45.3 g
• Fat: 18.7 g
• Fiber: 9.2 g
• Sodium: 850 mg
• Saturated Fat: 4.5 g
• Sugar: 7.8 g
• Cholesterol: 125 mg