Originally published in the Today’s Parent Summer 2017 issue. Photo by Erik Putz.
Baked Chicken Freekeh Bowl
By Chatelaine45
PREP TIME
15 min
TOTAL TIME
40 min
Makes
4 servings
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
