Chicken, Bulgur, and Peach Bowl

Chicken, Bulgur, Peach Bowl

Fresh, fast, and delicious this bowl is packed with crisp tender vegetables, grilled chicken, a high fiber whole grain, juicy peaches and a light, honey, champagne vinaigrette. Eating a variety of foods (vs. the same ol’ thing) is good for your health. Now, more than ever, we have evidence to support the benefit of including a wide variety of foods to enhance health, including gut health. The microbiota (the term for micro-organisms that live on or in the human body) has emerged as important for overall health and current research suggests diet plays a large role.  How do you include variety in your diet?  I personally find it easy to let  the calendar be my guide for choosing and diversifying fruits and vegetables.  What are you savoring this month? Moi?  I’m digging stone fruits (peaches, plums and cherries)  and  so are my Recipe Redux colleagues. As a matter of fact,

Super Stone Fruit: it's #theRecipeRedux theme this month, and I'm celebrating with a peachy bowl recipe. Click To Tweet

Start with baby lettuces and crisp tender veggies, layer with a whole grain, add in grilled chicken, and top with ripe, juicy peaches, basil and shredded mozzarella.   Toss with a  honey, champagne vinaigrette to blend all the flavors. It’s fast. Its’ delicious. It’s high in protein and fiber to keep you feeling full.  I like to prep grilled chicken and some type of whole grain early in the week to use in bowls like this one.  It makes  assembly so quick and  easy to make.

Take care of your health and enjoy something different today. Be sure to check out the links at the bottom of this page for more stone fruit inspiration. Don’t wait; the season is short and the fruit is amazing. 

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Chicken, Bulgur, Peach Bowl

Build a summer bowl with mesclun, leftover grilled chicken , cherry tomatoes, red onions,  bulgur, basil, mozzarella and fresh peaches  tossed with a honey champange vinaigrette.

  • Author: Diane Boyd
  • Prep Time: 15 minutes
  • Cook Time: 15 mintes
  • Total Time: 30 minutes
  • Yield: 2
  • Category: entree salad

Ingredients

  1. 6 oz. grilled chicken (I use leftovers from the night before)
  2. 1/4 cup wheat bulgur
  3. 1/2 cup water
  4. 4 cups mesclun
  5. 4 slices red onion
  6. 8 cherry tomatoes, halved
  7. 1 ripe peach, sliced
  8. 1 tablespoon + 1 teaspoon champagne vinegar
  9. 1/2 teaspoon salt
  10. 2 teaspoons honey
  11. 2 tablespoons canola oil
  12. fresh basil
  13. 1 ounce part skim mozzarella cheese, grated

Instructions

  1. for the bulgur wheat: palce 1/2 cup water and 1/4 cup bulgur in small saucepan over medium heat. Bring to a boil. Reduce heat and simmer about 15 minutes until liquid is absorbed. Set aside.
  2. Place mesclun in salad bowl. Add cooked bulgur, red onion, cherry tomatoes, peach slices.
  3. In a small prep bowl combine salt, vinegar, honey and canola oil. Whisk to combine and pour over ingredients in salad bowl. Toss.
  4. Top salad wigh grated mozzarella cheese, fresh basil and sliced grilled chicken. Serve immediately.

Notes

Left over grilled chicken makes this an easy weekday meal. May substitute quinoa, brown rice, or  whole wheat couscous for the bulgur.

Nutrition

  • Calories: 490
  • Sugar: 23 grams
  • Sodium: 860 mg
  • Fat: 20 grams
  • Saturated Fat: 3.5 grams
  • Trans Fat: 0
  • Carbohydrates: 44 grams
  • Fiber: 7 grams
  • Protein: 37 grams
  • Cholesterol: 100 mg

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Roasted Cauliflower Rice with Sweet Peas

The convenience and versatility of Libby’s® Sweet Peas makes them the star in this easy to make side that goes as well with meat and chicken as it does with  fish and plant proteins.Riced Cauliflower with Sweet Peas

Disclosure: I received free samples of Libby’s® Fruits & Vegetables mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s® Fruits & Vegetables and I am eligible  to win prizes associated with the contest. I was not compensated for my time.

What’s old is new again. It holds true for clothing, furniture and now even food!   Today’s hippest food dates all the way back to 1886 when Libby’s® Fruits and Vegetables first began delivering high quality, wholesome products to kitchens. Now more more than ever, consumers want convenience and versatility; Libby’s® canned fruits and vegetables deliver both and are helping busy families get fast, nutritious meals on the table without sacrificing flavor. No wonder it’s on-trend.

 Add  in pine nuts, fresh basil, and taste of lemon.  (I know I’m making you hungry.) The result is a wholesome plant based side with a garden fresh taste made in under 30 minutes!    On the day I prepared this, I served it  warm along with grilled kebabs (chicken and tempeh).  The following  day I served it cold (picnic style) with an accompanying sandwich.  Roasted Cauliflower Rice with Sweet Peas is a satisfying side that helps fill you up with a generous amount of fiber (6 grams to be exact). It also packs in  a healthy dose of vitamin C  (60% the daily value based on a 2000 calorie diet). Let Libby’s® Fruits and Vegetables be your ticket to getting nutritious and delicious  foods to your contemporary table fast. For more information on all of Libby’s® Fruits & Vegetable products be sure to visit www.getbacktothetable.

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Roasted Cauliflower Rice with Sweet Peas

Cauliflower is substituted for rice and paired with sweet peas to make a classic lower carb side.

  • Author: Diane Boyd
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4

Ingredients

  • 10 ounces (about 2 1/4 cups) riced cauliflower
  • 3 tablespoons canola oil
  • 1/4 teaspoon salt
  • fresh ground pepper to taste
  • 1 15 ounce can Libby’s® Sweet Peas, drained
  • 1/4 cup toasted Pine nuts
  • 1/4 cup fresh basil
  • 1 tablespoon fresh lemon juice

Instructions

1. Preheat oven to 425 degrees F.

2. Toss the riced cauliflower with canola oil, salt and pepper. Spread out on a baking sheet and roast for about 20 minutes, stirring once or twice until golden brown. Allow to cool .

3. Just before serving, transfer cauliflower to a serving bowl and add the Libby’s Sweet Peas, pine nuts, fresh basil and lemon juice. Gently toss together and serve immediately.

Nutrition

  • Calories: 210
  • Sugar: 5 grams
  • Sodium: 420 mg
  • Fat: 15 grams
  • Saturated Fat: 2 grams
  • Trans Fat: 0
  • Carbohydrates: 15 grams
  • Fiber: 5 grams
  • Protein: 6 grams
  • Cholesterol: 0

Roasted Cauliflower Rice with Sweet Peas

by Diane Boyd, MBA, RD, LDN

Prep Time: 25 minutes

Cook Time: 20 minutes

Ingredients (serves 4)

  • 10 ounces (about 2 1/4 cups) riced cauliflower
  • 3 tablespoons canola oil
  • 1/4 teaspoon salt
  • fresh ground pepper to taste
  • 1 15 ounce can Libby’s® Sweet Peas, drained
  • 1/4 cup toasted Pine nuts
  • 1/4 cup fresh basil
  • 1 tablespoon fresh lemon juice

Instructions

1. Preheat oven to 425 degrees F.

2. Toss the riced cauliflower with canola oil, salt and pepper. Spread out on a baking sheet and roast for about 20 minutes, stirring once or twice until golden brown. Allow to cool .

3. Just before serving, transfer cauliflower to a serving bowl and add the Libby’s Sweet Peas, pine nuts, fresh basil and lemon juice. Gently toss together and serve immediately.

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