Skip to content

Meat, Busy evenings

Chicken with zucchini and bulgur

Chicken with zucchini and bulgur is a complete dish for 4 people, ready in 30 minutes, rated very easy, for about €2.60 per serving. Seared chicken, sautéed zucchini, and a squeeze of lemon sit over soft bulgur. The trick is cooking the zucchini over high heat with no lid, so it browns instead of turning watery.

Tonight, tender sautéed chicken with zucchini and lemon, served over bulgur, light and ready in half an hour.

Chicken with zucchini and bulgur
Total time
30 min
Difficulty
Very easy
Cost per person
€2.60
Calories per person
460 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring, Fall
The kids
They generally like it

This dish plays on gentle contrasts, the lightly browned chicken adds some bite, the zucchini turns soft without going mushy, and the lemon wakes everything up with a touch of acidity. The bulgur underneath soaks up the pan juices and gives the meal some body without weighing it down. Nothing fancy here, just simple ingredients cooked well, one at a time.

This is the kind of recipe you make on a Tuesday night when you get home late and still want something that holds together. Kids tend to like it because the chicken stays tender and the lemon stays mild. You can also serve it to friends on a light Sunday, it fits any occasion without trying too hard.

The ingredients

4 people

Butcher

  • Chicken breasts 500 g

Fruits and vegetables

  • Zucchini 3
  • Garlic 2 cloves
  • Lemon 1
  • Parsley 1 bunch

Pantry

  • Bulguroften in the pantry 280 g
  • Olive oiloften in the pantry 3 tbsp
  • Vegetable brothoften in the pantry 50 cl
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Gluten

The step by step recipe

  1. Cook the bulgur in the hot broth, off the heat and covered, until it has absorbed all the liquid. 12 min

    Fluff it with a fork at the end of cooking so it doesn't clump together.

  2. Slice the chicken into strips and cut the zucchini into half moons.

    Cut the strips to the same thickness so they cook at the same rate.

  3. Brown the chicken over high heat with half the oil, season with salt and pepper, then set it aside. 6 min

    Don't stir too much, the good color is what gives it flavor.

  4. In the same pan, sauté the zucchini with the garlic and the rest of the oil, then add the chicken back in. 8 min

    Add the garlic only near the end, otherwise it burns and turns bitter.

  5. Finish with the lemon juice and chopped parsley, and serve over the bulgur.

    A bit of lemon zest adds a much fresher aroma than the juice alone.

Our tips to get it right

  • Cut the chicken into even strips before cooking, it will brown evenly without any dry or raw spots.
  • Keep the broth hot before pouring it over the bulgur, it absorbs better and stays fluffy.
  • Zest the lemon before squeezing it if you want a stronger flavor, the zest keeps well for another recipe.

The variations

  • Swap the chicken for peeled shrimp, they cook in barely two minutes and pair well with the lemon.
  • For a vegetarian version, replace the chicken with rinsed chickpeas warmed through in the pan with the zucchini.
  • For kids, skip the parsley and cut the lemon in half, the flavor turns milder and more neutral.

What to serve it with

  • A fresh tomato salad
  • Plain yogurt with mint
  • A glass of chilled lemon water

Storage

This dish keeps for 2 to 3 days in the refrigerator in an airtight container. It freezes well, chicken and bulgur together, for up to 2 months. Reheat in a pan or microwave with a splash of water so the bulgur doesn't dry out.

Questions about this dish

Can you swap the bulgur for another grain?

Yes, rice or quinoa both work well instead of bulgur. Just adjust the cooking time and liquid amount depending on the grain you choose.

Can you prepare this dish ahead of time?

You can cook the bulgur and chop the vegetables in advance, then cook the chicken and zucchini right before serving. The dish loses some of its bite if fully prepared too early.

How do you keep the zucchini from releasing too much water?

Cook the zucchini over high heat with the pan uncovered, so it browns instead of simmering in its own juices. Also avoid slicing it too thin, thicker half moons hold their texture better.

Is this dish good for kids?

Yes, the chicken stays tender and the lemon flavor is mild, which makes it a kid friendly dish. You can cut back on the lemon and parsley for an even milder taste.

How long does it take to make a chicken with zucchini and bulgur?

Count 30 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a chicken with zucchini and bulgur?

About 460 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a chicken with zucchini and bulgur cost?

About €2.60 per serving, or €10.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten. Always check the labels of the products you buy.

Busy evenings and family life

See all

Recipes with zucchini

See all