Baked Chicken Freekeh Bowl

36

PREP TIME

15 min

TOTAL TIME

40 min

Makes

4 servings

Baked Chicken Freekeh Bowl

Photo: Erik Putz

Get your freekeh on with this tasty grain bowl. Baked chicken, lettuce, tomatoes and red onion all hang out in a delicious tahini dressing.


Ingredients

  • 1 cup freekeh or long-grain rice
  • ¼ cup + 1 tsp olive oil , divided
  • 3 garlic cloves , minced
  • 3 ½ tbsp lemon juice , divided
  • 1 tsp each paprika, cumin and salt
  • ¼ tsp each hot pepper flakes and cinnamon
  • 8 skinless, boneless chicken thighs
  • 2 tbsp tahini
  • 2 cups torn romaine lettuce
  • 1 cup halved grape or cherry tomatoes
  • ½ cup thinly sliced red onion
  • prepared hummus, pomegranate seeds and torn mint leaves , optional

Instructions

  • Cook freekeh following package directions until tender, 20 to 25 min. Drain and set aside.
  • Preheat oven to 450F. Line a baking sheet with parchment paper.
  • In a small bowl, whisk ¼ cup of the oil, garlic, 2½ tbsp of the lemon juice, paprika, cumin, salt, cinnamon and pepper flakes. In a large bowl, toss chicken with half of the dressing (set the other half aside). Let stand for 15 min.
  • Arrange chicken on prepared sheet (discard marinade) and bake until golden and cooked through, about 18 min. Thinly slice and set aside.
  • In a small bowl, stir tahini, remaining 1 tbsp lemon juice and 1 tsp oil, and 4 tsp water until smooth.
  • Divide freekeh among four bowls. Add chicken, lettuce, tomatoes, onion, and hummus, pomegranate seeds and mint, if desired. Serve with reserved dressing and tahini mixture.

Nutrition (per serving)

  • Calories
  • 637,
  • Protein
  • 49 g,
  • Carbohydrates
  • 42 g,
  • Fat
  • 31 g,
  • Fibre
  • 10 g,
  • Sodium
  • 776 mg.
  • Good source of
  • vitamin A

Originally published in the Today’s Parent Summer 2017 issue. Photo by Erik Putz.