Greek Chicken Bowl

• khẩu phần: 4 servings
• thời gian hoạt động: 30 minutes
• tổng thời gian: 1 hour

Nguyên liệu

4 free-range chicken breasts (or thighs)

1/2 cup of Italian marinade

2-1/2 tablespoons red wine vinegar

1-1/2 tablespoons dried oregano

1 teaspoon dried basil

1 tablespoon fresh lemon juice, plus more to taste

2 garlic cloves, minced

1/4 teaspoon freshly ground black pepper, plus more to taste

1-1/2 cups extra-virgin olive oil

1 cup cooked quinoa

1 cup flat-leaf parsley, chopped (about 1 bunch)

2 tablespoons fresh mint, chopped

1 cup cherry, baby heirloom, or teardrop tomatoes, cut in half lengthwise

3 scallions, sliced - white and light green parts only

3/4 cup Persian cucumber, peeled, seeded, and chopped

2 cloves garlic, crushed and minced

1/2 cup extra-virgin olive oil

1/3 cup freshly squeezed lemon juice

1/2 teaspoon sea salt

freshly ground black pepper to taste

1 red onion, thinly sliced

3/4 cup apple cider vinegar

1 teaspoon sea salt

2 tablespoons clover honey (you can use granulated sugar if you prefer)

1 dried bay leaf

6 peppercorns

2 cups kale, lightly tossed in Italian dressing

1 15-ounce can low sodium garbanzo beans

1/2 cup pickled onions

1/2 cup Feta cheese, crumbled

1/2 cup kalamata olives

fresh parsley and mint for garnish

Hướng dẫn

Add the chicken to the marinade in the shallow dish or sealed plastic baggie and evenly coat; cover and allow to marinade for 30 minutes in the refrigerator.

While chicken is marinating, prepare all of the other components of the bowl.

Heat a large grill pan or cast iron skillet over medium-high heat.

Remove the chicken from the marinade and add to the heated pan.

Grill until the chicken is golden on the outside and cooked through, (about 5-7 minutes each side).

Brush the chicken with any marinade left over in the bowl.

Remove chicken from the pan and allow to rest for 5 minutes.

Slice thickly and arrange in your bowl with the other ingredients.

Evenly divide four bowls with the quinoa tabbouleh, lightly dressed kale, cooked chicken, garbanzo beans, pickled onions, kalamata olives, and cheese. Garnish generously with fresh parsley and/or mint.

Add the ingredients for the marinade/dressing in a jar and shake to combine. Pour out 1/2 cup to use as the dressing for the kale, using the rest o use as the marinade.

Cook the quinoa according the package. (1 cup dried quinoa with 2 cups water - simmered for 15=20 minutes until quinoa is fluffy).

After the quinoa has finished cooking and you've turned the heat off, add the minced garlic and put the lid back on the pot.

After the quinoa has cooled, you'll add it to the other ingredients.

In a large bowl, combine the parsley, mint, tomatoes, scallions, cucumber and apple.

In a separate small bowl, mix the olive oil, lemon juice, salt and pepper and mix well.

Add the cooled quinoa to the parsley mixture and toss.

Add the olive oil-lemon mixture to the tabbouleh salad and toss to coat well. Refrigerate for an hour and serve chilled.

In a medium size glass jar combine the vinegar, salt, honey, bay leaf and peppercorns.

Stir until the honey (or sugar) is dissolved.

Add the onion. Place the lid on top of the jar and refrigerate for 1 hour before using.

Drain the onions before using.

Or add the onions to the jar and in a separate jar mix the vinegar, salt, honey, bay leaf and pepper corns, then pour over the onions.

Dinh dưỡng

• Kích thước Khẩu phần: 1
• Calo: 1852
• Tổng Chất béo: 158 g
• Chất béo bão hòa: 25 g
• Chất béo không bão hòa: 127 g
• Chất béo chuyển hóa: 0 g
• Cholesterol: 119 mg
• Natri: 2404 mg
• Tổng Carbohydrate: 63 g
• Chất xơ: 13 g
• Tổng Đường: 25 g
• Chất đạm: 52 g