Serves: 10
Total Calories: 575

2 teaspoons butter or margarine
2 teaspoons olive oil or peanut oil
3 1/2 pounds broiler-fryer chicken skinned and cut into serving pieces
salt to taste (optional)
black pepper, freshly ground, to taste
3 onions (medium) chopped (1 1/2 - 2 cups)
2 cloves garlic, minced (2 teaspoons)
1 1/2 cups bulgur wheat
1/2 teaspoon cardamon, ground
1/2 teaspoon coriander, ground
1/2 teaspoon cumin, ground
1 lemon zest, grated (zest and juice of 1 lemon)
3 cups chicken broth, boiling

This delicious high-fiber dish is from Jane Brody's Good Food Book. You can make it with kasha (buckwheat groats) instead of bulgar. I also like it with extra lemon or you can serve it with lemon wedges. The servings will include ½ cup bulgar per person.

1. Preheat oven to 350ºF.
2. In a large skillet, heat the butter or margarine and the oil, add the chicken, and brown the pieces on all sides. Season the chicken with salt and pepper and transfer it to a large casserole.
3. Add the onions and garlic to the skillet and cook, stirring, until the onions are translucent.
4. Add the bulgur to the skillet, stirring to coat it and brown it lightly.
5. Add the cardamon, coriander, cumin, lemon zest, and lemon juice to the bulgur mixture, mixing the ingredients well. Spoon the bulgur on top of the chicken.
6. Pour the boiling broth over the chicken and bulgur. Cover the casserole and bake for 1 hour or until the chicken is tender.

Food exchanges per serving (3 ounces chicken and ½ cup bulgur): 3 BREAD, 3 medium-fat MEAT

Nutritional Facts:

Serves: 10
Total Calories: 575
Calories from Fat: 27

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