03 Feb Chicken Farro Bowl
Unlike other food trends that come and go, the popularity of nutritious, colorful grain bowls continues to rise. Adaptability, versatility and healthy options fuel the momentum. Grain bowls accommodate vegans, vegetarians and meat eaters at one table. Build your own bowl creations by starting with a base of nutritious grains such as quinoa or farro. Keep a container of precooked grains on hand to reduce prep time. Toppings are limitless and should include a variety of tastes and textures. Choose vegetables, fruits, legumes, nuts, seeds and plant or animal based proteins that complement each other or a specific ethnic cuisine. Finish your bowl with a dip, sauce or dressing that ties the ingredients all together.
Modification for Lower Potassium:
1. Use 8 ounces of chicken.
2. Use shredded cabbage instead of kale/spinach.
3. Substitute white rice for farro.
4. Omit tomatoes.
Nutrition Profile for Low Potassium Recipe:
Yield: 4 servings
Analysis per serving
Calories (kcal) 272
Protein (g) 16
Carbohydrates (g) 17
Total Dietary Fiber (g) 1
Total Sugars (g) 2
Added Sugar (g) 0
Fat (g) 16
Saturated Fat (g) 4
Cholesterol (mg) 44
Calcium (mg) 79
Magnesium (mg) 27
Phosphorus (mg) 163
Potassium (mg) 266
Sodium (mg) 133
Chicken Farro Bowls
Ingredients
- 1 pound boneless skinless chicken breast, cut into cubes
- 1 ½ teaspoons No Sodium All-Purpose Seasoning page xx
- 1 tablespoon olive oil
- 4 ounces baby kale or spinach
- 1 ½ cups cooked farro
- 12 cherry tomatoes halved
- 1 medium carrot grated
- ½ cucumber sliced
- 2 scallions sliced
- ¼ cup crumbled feta cheese
- ¼ cup Red Wine Vinaigrette (Recipe below)
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon black pepper
- 1 tablespoon dried thyme
- 1 teaspoon dried oregano
- 1 clove of garlic pressed
- 1/4 cup red wine vinegar
- 1/2 cup extra virgin olive oil
Instructions
- Place the chicken in a medium bowl and toss with the No sodium, all-purpose seasoning to coat.
- Heat the oil in a medium sauté pan over medium high heat. Sauté the chicken until cooked through, about 5 minutes.
- Add the cabbage and sauté until just wilted, 1 minute.
- Divide the farro between 4 serving bowls. Top each bowl with ¼ of the chicken-cabbage mixture, tomatoes, carrots, cucumbers, scallions and feta.
- Drizzle each bowl with a tablespoon of the homemade Red Wine Vinaigrette.
- NO Sodium, All Purpose Seasoning: 2 tablespoon of paprika1 tablespoon onion powder1 tablespoon garlic powder1 teaspoon black pepper1 tablespoon dried thymeMix all the below spices together.
- Red Wine Vinaigrette:1 teaspoon dried oregano1 clove of garlic, pressed1/4 cup red wine vinegar1/2 cup extra virgin olive oilWhisk together the oregano, garlic, and vinegar. Gradually whisk in the olive oil until combined. Season with pepper.
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