Bacon-Wrapped Chicken with Bulgur and Garlic Zucchini Stir-Fry

This dish is a hearty, flavor-packed fusion meal that brings together juicy chicken breasts wrapped in crispy bacon, roasted to perfection, served alongside herbed bulgur, and a garlic-butter zucchini and bell pepper stir-fry. Finished with a fresh, creamy lime-garlic sour cream sauce, this recipe delivers bold flavors and satisfying textures in every bite.

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Yield: Serves 4
Cuisine: Fusion (Mediterranean & Western Influences)

Ingredients (with cup and gram measurements):

  • 2 chicken fillets (approx. 300โ€“400 g)

  • Salt (to taste)

  • Black pepper (to taste)

  • ยฝ teaspoon mustard

  • 6โ€“8 strips of bacon

  • 1 cup (30 g) fresh spinach

  • 100 g mozzarella cheese, grated or sliced

  • 1 tablespoon vegetable oil (for searing)

  • 1 zucchini (approx. 150โ€“200 g), sliced

  • 1 tablespoon vegetable oil (for sautรฉing)

  • 1 tablespoon butter

  • 1ยฝ cups mixed bell peppers, sliced

  • 1 red onion, sliced

  • 1 cup (170 g) bulgur

  • 250 ml water

  • 1 teaspoon dried basil

  • Salt and black pepper (to taste)

  • 2 tablespoons sour cream

  • 1 garlic clove, minced

  • 1 tablespoon lime juice

  • 1 tablespoon fresh dill, chopped

  • 1 tablespoon fresh parsley, chopped

Step-by-Step Directions

1. Prepare the Chicken:

  • Season the chicken fillets with salt and black pepper on both sides.

  • Rub each fillet with ยฝ teaspoon mustard for added flavor depth.

2. Add Filling:

  • Place fresh spinach over each chicken breast, followed by a generous layer of mozzarella cheese.

3. Wrap the Chicken:

  • Wrap 3โ€“4 slices of bacon around each stuffed chicken fillet to hold the filling in place and add smoky crispiness.

4. Sear and Bake:

  • Heat vegetable oil in a skillet over medium heat. Sear the wrapped chicken on all sides until lightly browned.

  • Transfer to a baking dish and bake at 180ยฐC (360ยฐF) for 35โ€“40 minutes until the bacon is crisp and the chicken is fully cooked through.

5. Cook the Bulgur:

  • In a saucepan, bring 250 ml water to a boil. Add 1 cup bulgur, dried basil, a pinch of salt and black pepper. Stir well.

  • Cover and simmer on low heat for 12โ€“15 minutes until the water is absorbed and bulgur is fluffy.

6. Prepare the Zucchini Stir-Fry:

  • Heat vegetable oil and butter in a pan. Add zucchini slices and sautรฉ for 3โ€“4 minutes.

  • Add sliced bell peppers and red onion. Cook for another 5โ€“6 minutes until vegetables are tender-crisp.

  • Season with salt and black pepper.

7. Make the Garlic Lime Sauce:

  • In a small bowl, mix sour cream, minced garlic, lime juice, chopped dill, salt, and black pepper.

  • Stir until smooth and creamy. Set aside.

8. Serve:

  • Plate the bacon-wrapped chicken with a scoop of bulgur and a generous portion of sautรฉed vegetables.

  • Drizzle or serve with garlic-lime sauce and garnish with fresh parsley.

Serving Suggestions

  • Serve with a crisp green salad or grilled corn for a complete meal.

  • For a low-carb version, replace bulgur with cauliflower rice.

  • Excellent with a glass of white wine or sparkling water with lemon.

Cooking Tips

  • Use toothpicks if needed to secure the bacon tightly while baking.

  • Try pan-searing zucchini first for a caramelized edge before adding other vegetables.

  • Let the chicken rest for 5 minutes after baking to retain juices.

Nutritional Benefits

  • Protein-rich: Chicken and bacon provide essential protein for muscle health.

  • Fiber and Vitamins: Bulgur and vegetables offer dietary fiber, vitamin C, and antioxidants.

  • Healthy Fats: Olive oil and dairy add good fats when used in moderation.

Dietary Information

  • Gluten: Contains gluten due to bulgur.

  • Dairy: Includes mozzarella and sour cream.

  • Not vegetarian. Can be modified by substituting chicken with grilled eggplant slices.

Nutritional Facts (per serving, approx.):

  • Calories: 490 kcal

  • Protein: 38 g

  • Carbohydrates: 28 g

  • Fat: 25 g

  • Fiber: 4 g

  • Sugars: 5 g

  • Sodium: 750 mg

The Origins and Popularity of the Recipe

This dish draws inspiration from Mediterranean and Central European cuisines. Bacon-wrapped chicken is a timeless comfort dish, while bulgur is a staple in Eastern Mediterranean diets. Combining both adds a fusion touch that balances tradition with modern plating and taste. Itโ€™s especially popular for family dinners and meal prep due to its nutrient balance and elegant presentation.

Reasons Why Youโ€™ll Love This Recipe

  • Combines creamy, crunchy, and juicy textures

  • Great for meal prepping ahead

  • Balanced with protein, fiber, and healthy fats

  • Perfect for entertaining guests

  • Pairs well with multiple side dishes and sauces

Health Benefits

  • Muscle Support: Rich in complete proteins from chicken and cheese

  • Digestive Health: Bulgur and vegetables provide fiber

  • Heart Health: Olive oil and herbs are known for their cardiovascular benefits

Storage

  • Store leftovers in an airtight container for up to 3 days in the fridge.

  • Reheat gently in the oven at 160ยฐC (320ยฐF) or microwave in intervals.

  • Do not freeze assembled dish (especially zucchini) to avoid texture loss.

Variations to Try

  • Use turkey bacon for a leaner version.

  • Substitute bulgur with quinoa for a gluten-free alternative.

  • Add sun-dried tomatoes or feta for extra Mediterranean flavor.

  • Turn the filling into a spinach-ricotta blend for an Italian spin.

Conclusion

This bacon-wrapped chicken with bulgur and vegetable stir-fry isnโ€™t just a dishโ€”itโ€™s a complete, satisfying experience. The combination of flavors, the nutrient profile, and the gourmet presentation make it a go-to recipe for both everyday meals and special occasions. Youโ€™ll love how simple it is to make and how impressive it looks and tastes!

10 Frequently Asked Questions (FAQs)

1. Can I prepare this dish ahead of time?
Yes, you can assemble the bacon-wrapped chicken and store it in the fridge for up to 24 hours before baking.

2. Can I use frozen spinach instead of fresh?
Absolutely! Just thaw it and squeeze out the excess liquid before layering it.

3. What cheese can I use instead of mozzarella?
Provolone, gouda, or a mild cheddar are excellent substitutes.

4. Is this dish keto-friendly?
It can be made keto by replacing bulgur with cauliflower rice.

5. How do I know the chicken is fully cooked?
Use a meat thermometerโ€”internal temperature should reach 165ยฐF (74ยฐC).

6. Can I grill the chicken instead of baking?
Yes, but secure it well with toothpicks and use indirect heat to avoid flare-ups.


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7. What sauce pairs best aside from the garlic-lime one?
Try tzatziki, tahini-lemon sauce, or even pesto for a delicious twist.

8. Can I freeze cooked portions?
You can freeze the cooked chicken and bulgur (separately), but avoid freezing sautรฉed vegetables.

9. Whatโ€™s the best way to reheat the chicken?
Wrap it in foil and reheat in the oven at 160ยฐC for 10โ€“15 minutes for best results.

10. Can I add more vegetables to the filling?
Yes! Try adding chopped mushrooms, leeks, or even grated carrots to the spinach mix.