When things need to be quick in everyday life, I still don't want to miss out on a balanced and healthy meal. That's exactly what this bulgur with chicken and sun-dried tomatoes is perfect for. The recipe is uncomplicated, quick to prepare and you only need one pot. A true one-pot dish – which means not only the preparation but also the washing up afterwards stays to a minimum.

The combination of bulgur, chicken and tomatoes makes the dish both filling and balanced. The chicken provides a good portion of protein, while bulgur brings complex carbohydrates and fibre, keeping you pleasantly full for a long time. At the same time, bulgur is quick to prepare, making it a practical alternative to rice or pasta. It absorbs the stock and the spices especially well, which makes the dish really aromatic despite its simple ingredients.

Fresh cherry tomatoes and sun-dried tomatoes provide an intense, slightly sweet tomato flavour. The sun-dried tomatoes in particular bring an extra dose of aroma to the dish and, for me, go perfectly with the Mediterranean herbs and spices.

You can also get creative with the seasoning and give the dish a different flavour every time. I particularly like using herbes de Provence, paprika and a small pinch of cumin. But you can swap or add spices entirely to your taste. With Italian herbs it becomes even more Mediterranean, while a little more cumin or some curry powder, for example, takes the dish in a completely different direction.

You're just as flexible with the vegetables. Bell pepper, courgette, aubergine or spinach also go really well with it. That's why this recipe is also perfect for using up vegetables you still have in the fridge.

What I also find particularly practical about this recipe: it tastes really good the next day too. You can warm the bulgur up again or eat it straight from the fridge as a kind of bulgur salad. That's why it's worth making a bit more right away. This way, you already have a healthy lunch or dinner ready for the next day without any extra effort – perfect for meal prep. I especially love recipes like this because they show that healthy cooking doesn't have to be complicated or time-consuming. One pot, simple ingredients and little effort – and in the end you have a balanced meal that you're best off making a bit extra of straight away.

Bulgur with Chicken & Sun-Dried Tomatoes

• Preparation10 min
• Cooking time25 min
• Total35 min

• Calories640kcal
• Carbohydrates72gof which sugars 9 g
• Protein45g
• Fat19gof which saturated 3 g
• Fibre9g

per serving

CategoryLunch / DinnerCourseOne-PotCountryTurkey

Servings:–4+

Ingredients

• 600 g chicken breast
• 320 g bulgur
• 400 g cherry tomatoes
• 100 g sun-dried tomatoes in oil
• 1 onion
• 2 garlic cloves
• approx. 3–4 tbsp oil from the marinated tomatoes
• 500 ml chicken stock
• 1 tsp paprika
• 1 pinch of cumin
• 1–2 tsp herbes de Provence
• Salt
• Pepper
• optional fresh parsley or basil to serve

Method

1. Cut the chicken breast into bite-sized pieces. Heat about 2 tbsp of the oil from the marinated tomatoes in a large pot and fry the chicken in it until golden brown on all sides. Season with salt and pepper, then remove from the pot and set aside briefly.
2. Finely chop the onion and garlic. If needed, add a little more tomato oil to the same pot and sauté both until translucent. Thanks to the flavoured oil, even the base ingredients pick up extra flavour.
3. Halve the cherry tomatoes and cut the sun-dried tomatoes into smaller pieces. Add both to the pot and fry for a few minutes.
4. Add the paprika, cumin and herbes de Provence and toast briefly so the aromas of the spices can develop.
5. Add the bulgur, stir briefly and then deglaze with the chicken stock. Bring everything to the boil once, then reduce the heat and simmer, covered, for about 12–15 minutes until the bulgur is cooked and has absorbed the liquid.
6. Return the fried chicken to the pot, mix everything well and let it stand for a few more minutes over low heat. Finally, season to taste with salt and pepper and serve with fresh herbs, if you like.

Tip

Don't throw away the oil from the sun-dried tomatoes. It's perfect for frying the chicken, onions and garlic and adds even more Mediterranean flavour to the dish. This way you make use of an ingredient that's already there and don't need any extra oil.

The dish also tastes really good the next day, warm or cold as a bulgur salad. So it's worth making a bit more of it straight away.

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