Pumpkin Seed–Coated Chicken Breasts with Bulgur Pilaf

You’re probably most familiar with bulgur as the grain in tabbouleh, the Middle Eastern salad of diced tomatoes, cucumbers, and herbs. This type of crushed wheat is already cooked and dried, so rehydrating it is easy work.

PREP TIME: 15 MINUTES / TOTAL TIME: 50 MINUTES / SERVINGS: 4











Ingredients
3⁄4 cup bulgur 
3⁄4 cup pumpkin seeds
½ teaspoon chili powder
½ cup all-purpose flour
2 large eggs
4 boneless, skinless chicken breasts (about 5 ounces each)
1 tablespoon olive oil
3 medium carrots, sliced into rounds (1½ cups)
1 medium onion, chopped (about 1 cup)
1½ teaspoons cumin seeds
Juice of 2 limes (about ¼ cup)
1⁄3 cup dried cranberries
4 scallions, white and some green, thinly sliced (about 1⁄3 cup)
¼ cup chopped flat-leaf parsley, plus leaves for garnish

1 HEAT the oven to 400°F. Bring 11⁄8 cups water to a boil in a medium saucepan. Stir in the bulgur and 1⁄8 teaspoon salt. Return to a boil, cover, and remove from the heat. Let stand 30 minutes.

2 COAT a baking sheet with cooking spray. Pulse the pumpkin seeds in a food processor until coarsely ground. Add the chili powder and 1⁄8 teaspoon salt and pulse once or twice to combine.

3 PLACE 3 shallow bowls in front of you. Add the flour to the first bowl. Beat the eggs in the second bowl and season with ¼ teaspoon salt and freshly ground black pepper. Add the pumpkin seeds to the third bowl. Dip the chicken breasts in the flour, shaking off the excess. Dip in the egg, then press into the pumpkin seeds so the mixture adheres. Place on the prepared baking sheet. Bake, turning once about halfway through, until golden brown and cooked through, 15 to 20 minutes.

4 HEAT the oil in a large skillet on medium heat. Add the carrots and cook, stirring occasionally, until partially softened, 7 to 8 minutes. Add the onion and cumin seeds and cook until tender and lightly browned, 7 to 8 minutes. Add the bulgur and stir to combine. Stir in the lime juice, cranberries, scallions, and chopped parsley. Divide the chicken and bulgur among 4 plates and garnish with parsley leaves.

NUTRITION (per serving: 1 chicken breast and about 1 cup bulgur) 561 calories, 45 g protein, 52 g carbs, 21 g fat, 4 g saturated fat, 471 mg sodium