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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Cast Iron Skillet Radishes with Brown Butter

Radishes aren’t just for salads, they make tasty sides and the greens are edible!capefearnutrition.com (10)

Disclosure: I  received a Produce Box,  mentioned in this post, free of charge. I was not compensated financially for writing this post. Opinions are my own.

Local produce, reducing food waste, farm love..this post is about all of the above. You see, the Produce Box was started by a stay at home Mom,  Courtney Tellefsen, in an effort to make it easy for  health conscience NC families to eat local, sustainable food. They also serve the wider community. Read about TPB history here and if you haven’t already joined,    please sign up here to enjoy boxes like this beauty…

IMG_483471801 I love the conveninece of having the farmer’s market brought to my doorstep and I #feelgood about supporting local farmers; the Produce Box has a Farm Fund and has donated more than $20,000 to farmers to make capital improvements. I also enjoy  the variety of produce,  trying new things (like this cool cuke),  and getting inspiration to prepare vegetables in new ways. Today’s recipe (adapted from the recipe included in my box) is a new way of using radishes.  They generally go into my salads, but today I ‘m preparing them in a cast iron skillet. The interesting thing about this dish, it reduces food waste by using the entire vegetable, including the  part you usually toss! Go ahead, eat the whole thing!IMG_483471801-copy

IMG_4217Cast Iron Skillet Roasted Radishes with Brown Butter

Adapted from Bon Appetite.com

by Diane Boyd, MBA, RD, LDN

Ingredients (serves 2)

  • 1 bunch medium organic red radishes
  • 2 teaspoons olive oil + more for brushing skillet
  • Himalayan pink salt, ground
  • 1 tablespoon unsalted butter
  • 1/2 teaspoon fresh lemon juice

Instructions

1. Preheat oven to 450 degrees F. Brush an 8 inch cast iron skillet with olive oil.

2. Wash radishes and cut off all but 1/2 inch of the green radish tops; reserve trimmed tops and rinse well; coarsley chop and set aside.

3. Cut radishes in half lengthwise and place in a medium bowl. Add olive oil and toss thoroughly to coat. Place radishes, cut side down, in prepared cast iron skillet. Sprinkle with coarse Himalayan pink salt.

4. Roast unitl radishes are crisp tender, stirring occasionally, (about 18 minutes). Remove from oven and season to taste with additional salt, as desired.

5. In 6 inch cast iron skillet, melt butter over medium high heat. Add pinch of Himalayan pink salt and cook until butter browns, swirling skillet frequently to keep butter solids from burning, about 3 minutes.

6. Remove skillet from heat and stir in lemon juice.

7. Drizzle brown butter over roasted radishes. Sprinkle with chopped radish tops and serve.

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