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Ingredients
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1 cup bulgur
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1 ½ cups water
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1 pound boneless, skinless chicken breasts, trimmed
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1 teaspoon garam masala
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½ teaspoon salt
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1/2 cup Cilantro Chutney
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1 cup chopped cucumber
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1 cup chopped red bell pepper
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1 cup sliced grape tomatoes
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1 lime, quartered
Directions
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Combine bulgur and water in a small saucepan; bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the liquid has been absorbed, 10 to 15 minutes. Spread the bulgur on a sheet pan to cool before assembling lunch containers.
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Meanwhile, position rack in upper third of oven and preheat broiler. Coat a broiler pan with cooking spray. Sprinkle chicken with garam masala and salt. Place the chicken on the prepared pan; broil until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side. Transfer the chicken to a clean cutting board and let rest for 5 minutes, then slice.
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Transfer 2 tablespoons chutney into each of 4 small lidded containers; refrigerate for up to 4 days.
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Divide the cooled bulgur among 4 single-serving lidded containers. Top each with one-fourth of the chicken and equal portions of cucumber, bell pepper and tomatoes. Add a lime wedge to each container. Seal the containers and refrigerate for up to 4 days. Just before serving, top each bowl with 1 portion of chutney and a squeeze of fresh lime juice to taste.
To make ahead
Refrigerate dressing and grain bowls separately for up to 4 days. Top with chutney and lime juice to taste just before serving.
Associated Recipes
Nutrition Facts (per serving)
297 | Calories |
6g | Fat |
33g | Carbs |
29g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 grain bowl & 2 Tbsp. chutney | |
Calories 297 | |
% Daily Value * | |
Total Carbohydrate 33g | 12% |
Dietary Fiber 6g | 23% |
Total Sugars 4g | |
Protein 29g | 59% |
Total Fat 6g | 7% |
Saturated Fat 1g | 6% |
Cholesterol 1mg | 0% |
Vitamin A 1858IU | 37% |
Vitamin C 57mg | 63% |
Folate 48mcg | 12% |
Sodium 451mg | 20% |
Calcium 44mg | 3% |
Iron 2mg | 12% |
Magnesium 103mg | 25% |
Potassium 622mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.