Weeknight Mediterranean Grain Bowl with 鸡

 

成分
产量: 4碗

 

鸡

• 1 lb chicken thighs or breasts
• 3 Tbsp balsamic or red wine vinegar
• 1/4杯橄榄油
• 1茶匙蒜粉
• 1茶匙干牛至
• 1/4茶匙盐

以色列沙拉

• 1/2 cup cherry tomatoes, diced
• 1/2 cup English cucumber, diced
• 1/4杯切丁的红洋葱
• 2汤匙红酒醋
• 2汤匙橄榄油
• 1/4茶匙盐
• 新鲜胡椒粉
• Optional: chopped fresh dill, mint, or basil

为了碗

• 一杯干小麦
• 4杯嫩菠菜
• Sliced bell pepper (optional)
• Quick pickled onions (optional)
• 半杯鹰嘴豆泥
• 半杯酸奶
• 1/4 to 1/2 cup crumbled feta cheese
• Optional: fresh chopped herbs like dill, parsley, basil, or mint
• Optional: lemon wedges for serving

指令

1. 腌鸡肉. Mix all dressing ingredients (Balsamic or red wine vinegar, 橄榄油, 大蒜粉, 牛至, 和盐). Add chicken, mixing it around with the marinade. Cover and set aside for 15 minutes. This can be done up to 24 hours in advance and stored in the refrigerator.
2. 煮玉米. This can also be done ahead. Rinse 1 cup dried farro underwater for about 2 minutes until water is no longer cloudy. 沥干水分，倒入锅中. Add 3 cups water or vegetable broth. Simmer over medium heat for approximately 30 minutes or until farro has absorbed all the liquid.
3. 做沙拉. Add tomatoes, cucumbers, and onion to a bowl. Toss with vinegar, oil, salt, and pepper. This can be done up to 24 hours in advance as well and stored in the refrigerator.
4. 煮鸡. Grill, bake or sauté - whatever you prefer until internal temperature reaches 165°F. When it is done, slice into strips for the bowls.
5. 组装碗. Start with baby spinach and farro. 前 with chicken, salad, peppers, and onions (if using), and finish with a spoonful of each dip. Serve with a squeeze of lemon, if desired.
   
   

营养: 服务: 1; 热量: 683; 钠: 152 mg; 碳水化合物: 741 mg; 纤维: 11 g; 蛋白质: 41 g.