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Indian Grain Bowls with Chicken & Vegetables
Indian Grain Bowls with Chicken & Vegetables
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From: EatingWell.com, October 2019
Look forward to a week of healthy, flavorful lunches with these high-protein meal-prep grain bowls. We're using bulgur wheat, which cooks up quickly and is higher in fiber than rice, but feel free to swap in any whole grain you prefer. The bowls are topped with broiled chicken (from our popular Indian-Spiced Chicken Pitas recipe) and cilantro chutney (see Associated Recipes). To balance the heat of the chutney, dress these bowls with a squeeze of fresh lime juice just before serving.
- By: Carolyn A. Hodges, R.D.
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 cup bulgur
- 1½ cups water
- 1 pound boneless, skinless chicken breasts, trimmed
- 1 teaspoon garam masala
- ½ teaspoon salt
- ½ cup Cilantro Chutney (see Associated Recipes)
- 1 cup chopped cucumber
- 1 cup chopped red bell pepper
- 1 cup sliced grape tomatoes
- 1 lime, quartered
- Associated Recipes:
- Cilantro Chutney (Kothmiri Chatni)
- Indian-Spiced Chicken Pitas
Preparation
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Prep
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Ready In
- Combine bulgur and water in a small saucepan; bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the liquid has been absorbed, 10 to 15 minutes. Spread the bulgur on a sheet pan to cool before assembling lunch containers.
- Meanwhile, position rack in upper third of oven and preheat broiler. Coat a broiler pan with cooking spray. Sprinkle chicken with garam masala and salt. Place the chicken on the prepared pan; broil until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side. Transfer the chicken to a clean cutting board and let rest for 5 minutes, then slice.
- Transfer 2 tablespoons chutney into each of 4 small lidded containers; refrigerate for up to 4 days.
- Divide the cooled bulgur among 4 single-serving lidded containers. Top each with one-fourth of the chicken and equal portions of cucumber, bell pepper and tomatoes. Add a lime wedge to each container. Seal the containers and refrigerate for up to 4 days. Just before serving, top each bowl with 1 portion of chutney and a squeeze of fresh lime juice to taste.
- To make ahead: Refrigerate dressing and grain bowls separately for up to 4 days. Top with chutney and lime juice to taste just before serving.
- Serving size: 1 grain bowl & 2 Tbsp. chutney
- Per serving: 297 calories; 6 g fat(1 g sat); 6 g fiber; 33 g carbohydrates; 29 g protein; 48 mcg folate; 1 mg cholesterol; 4 g sugars; 0 g added sugars; 1,858 IU vitamin A; 56 mg vitamin C; 44 mg calcium; 2 mg iron; 451 mg sodium; 622 mg potassium
- Nutrition Bonus: Vitamin C (93% daily value), Vitamin A (37% dv)
- Carbohydrate Servings: 2
- Exchanges: 3 lean protein, 1½ starch, 1 vegetable, ½ fat
