Food is said to be a source of happiness; that is exactly what this Chicken Fried Bulgur aims to deliver! It’s an all-in-one dish with chicken, vegetables, and bulgur for the perfect healthy recipe for any event!
It’s a special type of delicious, healthy, and nutritious Chicken Fried Bulgur that’s easy to make, well garnished, succulent, meaty, flavourful, and with slightly crunchy vegetables. You’ve got to try this!
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How to Make Chicken Fried Bulgur
It’s healthy, easy, and fun to make too. Mix things up in your kitchen by cooking the best Chicken Fried Bulgur recipe!
Bulgur is one of the lesser-known but healthiest whole grains used in recipes. Since it is already partially cooked, it is convenient to add to meals, especially if you’re in a hurry.
When fully cooked, plain bulgur becomes similar to the consistency of quinoa or couscous. It has a mild natural, earthy flavor that makes it perfect for adding to meat or vegetables. The texture is chewy, making it suitable for soups, oats, stews, and other classic dishes.
One of the primary ingredients the recipe requires is chicken. It is low in calories, high in protein, and packed with health benefits. It does wonders for weight loss, bone health, and metabolism.
For chicken recipes to pair with this dish, you can try Chicken Wings, Chicken Gizzard Stew, and Roast Chicken!
Onions and garlic are excellent herbs for this recipe. These ingredients can add aroma, flavor, and depth to the dish. Moreover, use spring onions to make the dish colorful and extra delicious.
Aside from adding color and vibrance to the appearance of the food, carrots can also contribute a bit of texture and sweetness. Aside from the bulgur recipe, you can also cook Fried Rice with carrots!
Green beans are earthy in flavor yet extremely healthy for your body. It aids in heart health, digestion, energy, and bone strength.
Mixed bell peppers
These vegetables are great for enhancing the fragrance and taste of the dish. If you prefer a sweet flavor, use yellow or red bell peppers.
Add sweet corn to improve the texture of the recipe. Once you bite into it, it releases a delicious taste that compliments all other ingredients.
While it is already tasty, herbs and spices for seasonings can help enhance its flavor. To season, I recommend using curry powder, garlic powder, ginger powder, fenugreek, oregano, marjoram, mixed herbs, cumin, sea salt, ground mace, and knorr chicken stock cube.
- In a bowl, combine curry powder, garlic powder, ginger powder, fenugreek powder, oregano, marjoram, mixed herbs, cumin, ground mace, knorr chicken cubes, and sea salt.
- Place the diced chicken in a resealable bag and pour in the seasoning.
- Tightly seal the bag and marinate the chicken with the seasoning.
- Then, set this aside for a few hours or overnight for a stronger flavor.
- Rinse the bulgur wheat until the water is clear.
- Bring water to a boil before adding the bulgur wheat, knorr chicken cube, and sea salt to a pot.
- Stir the ingredients with a spatula before covering them with a lid.
- Let the bulgur wheat cook for 12 to 15 minutes. Once you’re contented with its taste and texture, set it aside to cool.
- Sautee the garlic and onion in a frying pan on medium heat, then add the seasoned and diced chicken.
- Once the chicken is cooked, toss in the carrots and green peas and leave this to cook for 2 minutes.
- Next, mix the bell peppers, sweet corn, and spring onions.
- Finally, add bulgur wheat that’s sufficient for the chicken and vegetables.
- Mix them and add more seasoning if preferred. Cover the pan with a lid and let it simmer for 5 minutes over low heat.
- Once done, transfer contents into a plate or container and serve with your favorite dishes and drinks!
If you’re already contented with the flavors and doneness, serve it on a plate and dig in! Low-calorie, protein-rich, healthy, easy, and flavorful – this is undoubtedly the best Chicken Fried Bulgur recipe!
How to Buy and Store Bulgur Wheat
- Bulgur wheat can be purchased in bulk or in pre-weighed packages.
- It has four variants or grades: fine, medium, coarse, and very coarse.
- The fine and medium grades are perfect for making porridge, while the coarse grades are great for soups and rice dishes.
- To store, use an airtight jar with a tight lid. Place it in a cool and dry place that will last up to several months.
- You may also refrigerate it during the warmer months to prevent the bulgur from rancidity and moths.
How to Purchase and Store Chicken
- When buying chicken, ensure that the packaging is secured and the “sell-by” date is indicated.
- If you prefer to personally inspect the chicken, opt for white to deep yellow skin.
- There should be no foul odor. Otherwise, it may spoil quickly. The flesh should also be plump in texture and pale pink in color.
- You can keep it in its original container or a clean, shallow-covered container. It can last up to 2 days if placed in the coldest area of the refrigerator.
- For freezing, it is best stored in portions to prevent constant defrosting and refreezing. It can also be frozen in its original packaging for up to 2 months.
Chicken Fried Bulgur Wheat Variations
To convert this dish into a vegan version, you may omit the chicken from the recipe and replace it with alternatives such as tofu, tempeh, or chickpeas.
Bulgur wheat is also not gluten-free; hence, it can be substituted for quinoa or brown rice for gluten-free diets. You can customize the herbs, spices, or marinade to your liking.
- Bowl: Use bowls to prepare your ingredients.
- Resealable bag: This is where you should marinate and store your chicken.
- Frying pan: Cook the bulgur, chicken, and vegetables in a frying pan.
- Spatula: Use a spatula to mix the ingredients.
- Pot: Cook your bulgur wheat in a pot.
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How to Serve Chicken Fried Bulgur Wheat
The best thing about this recipe is that you can serve it on a plate. It already has bulgur, protein, and vegetables that make up a full meal.
It can be served for breakfast, lunch, or dinner. This recipe is also perfect for packed lunches and meal prep for people who are always on the go.
Bulgur wheat is safe to consume daily as long as it is consumed in moderation. If bulgur wheat increases daily, this may cause bloating and flatulence.
- At room temperature: Never leave perishable food at room temperature for longer than two hours to prevent contamination.
Frequently Asked Questions
Is bulgur wheat healthy?
Of course! Bulgur wheat is nutritious and packed with essential vitamins and minerals to help your overall health. It can also help with weight loss, digestion, and bone strength.
Bulgur wheat is a great ingredient for high-fiber diet meals. In fact, according to the Whole Grain Council, bulgur wheat contains more fiber than corn, oats, and quinoa.
Moreover, bulgur wheat is also rich in antioxidants and phytonutrients to balance hormones and blood sugar levels. It can also improve heart health and digestion from diseases and complications.
Should you soak bulgur before cooking?
You can soak it, but it is unnecessary, especially if you cook it right away. You can rinse it several times instead as an alternative to soaking it.
Is bulgur wheat healthier than rice?
According to Emily Stedman from GoodToKnow, bulgur wheat contains more nutrients than rice. Bulgur wheat is higher in fiber and protein content than rice. It can also supply you with more energy.
Bulgur wheat also regulates digestion and blood sugar levels better than rice. Rice is a great alternative for gluten-free and coeliac meals.
Can diabetics consume bulgur wheat?
Yes, diabetics can eat bulgur wheat because its properties regulate blood sugar levels. It helps release healthy amounts of insulin to prevent blood sugar spikes.
This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.
Chicken Fried Bulgur
- 2 cups bulgur wheat (coarse)
- 1 chicken stock cube
- 1 tsp sea salt
For chicken seasoning
- 500 g chicken (diced)
- 2 tsp curry powder
- ½ tsp garlic powder
- ½ tsp ginger powder
- ½ tsp fenugreek
- 1 tsp oregano
- 1 tsp marjoram
- 1 tsp mixed herbs
- 1 tsp cumin
- 2 knorr chicken stock cube
- ½ tsp sea salt
- 1 ½ tsp ground mace
- 1 tsp coconut oil
- 1 garlic (minced)
- 1 onion (diced)
- ½ cup carrot (diced)
- ½ cup green beans
- mixed bell peppers (¼ each)
- ½ cup sweetcorn
- ¼ cup spring onion
- Combine the chicken seasonings.In a bowl, combine curry powder, garlic powder, ginger powder, fenugreek powder, oregano, marjoram, mixed herbs, cumin, ground mace, knorr chicken cubes, and sea salt.
- Massage the seasoning into the chicken. Place the diced chicken in a sealable bag and pour in the seasoning. Tightly seal the bag and marinate the chicken with the seasoning from the outside. Then, set this aside for a few hours or overnight for a stronger flavor.
- Prepare the bulgur wheat. First, rinse the bulgur wheat until the water is clear. In a pot, bring water to a boil before adding in the bulgur wheat, knorr chicken cube, and sea salt. Stir the ingredients together before covering it with a lid. Let the bulgur wheat cook for 12 to 15 minutes. Once you’re contented with its taste and texture, set it aside to cool.
- Fry the chicken with the vegetable garnishes. Heat coconut oil in a frying pan over medium heat. Sautee the garlic and onion, then, add the seasoned and diced chicken. Once the chicken is cooked, toss in the carrots and green peas and leave this to cook for 2 minutes. Next, mix in the bell peppers, sweet corn, and spring onions.
- Add the bulgur wheat. Finally, add bulgur wheat that’s sufficient for the chicken and vegetables. Mix them together and add more seasoning if preferred. Cover the pan with a lid and let it simmer for 5 minutes over low heat.
- Always make sure to properly store your bulgur wheat for a delicious Chicken Fried Bulgur recipe.
- You can be as creative as you want with the seasonings.
- Bulgur wheat is not recommended for gluten-free and coeliac diets.
- Mixing the herbs and spices before marinating helps distribute and intensify the flavors.