Recipe of the Month: Mediterranean & Bulgur Skillet

By Kati Epps – January 1, 2023
Kati Epps

Start to finish: 45 minutes | Servings: 4


  • 4 (6-ounce) skinless, boneless chicken breasts
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 tablespoon olive oil, divided
  • 1 cup thinly sliced red onion
  • 1 tablespoon thinly sliced garlic
  • 1/2 cup uncooked bulgur
  • 2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
  • 4 cups chopped fresh kale (about 2 1/2 ounces)
  • 1/2 cup thinly sliced bottled roasted red bell peppers
  • 1 cup unsalted chicken stock
  • 2 ounces feta cheese, crumbled (about 1/2 cup)
  • 1 tablespoon coarsely chopped fresh dill


  1. Preheat the oven to 400 F. Heat 1 1/2 teaspoons oil in a 10-inch cast-iron or another oven-proof skillet over medium-high.
  2. Sprinkle the chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Add the chicken to the pan and cook until it’s browned on both sides, about 3 minutes per side. Transfer the chicken to a plate.
  3. Add the remaining oil to the pan. Add onion and garlic, and cook, stirring occasionally until it’s lightly browned, about 5 minutes. Add bulgur and oregano, and cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers, and cook, stirring constantly until kale begins to wilt, about 2 minutes. Add stock and remaining 1/4 teaspoon each of salt and black pepper. Bring mixture to a boil. Remove from the heat.
  4. Nestle the chicken into the bulgur mixture, and place the skillet in the oven. Bake at 400 F until a meat thermometer inserted in the thickest portion of chicken registers 165 F, about 12 to 15 minutes. Remove the skillet from the oven. Sprinkle with feta. Let it stand for 5 minutes. Sprinkle with dill, and serve immediately.

369 calories,  21 carbs, 11.3 fat, 45 protein

*Original recipe was Julia Levy’s idea but was adjusted by Kati to fit the macros stated on the serving


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