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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Tumeric Popcorn

Tumeric popcorn makes a low calorie, heart healthy snack that's also a serving of whole grains.

Popcorn made in a brown bag and seasoned with turmeric  makes a low calorie, heart healthy  snack  that’s also is a serving of whole grains. 

Popcorn gets a bad rap. I guess it’s  because we associate it with movie theater popcorn that’s loaded with butter and salt.  But by itself,  popcorn  is a  heart hero! It’s naturally very low in saturated fat and  sodium and high in fiber.  One serving is a generous three cups and only 90 calories.  Talk about a good snack for weight control, popcorn  helps to  curb your hunger by filling you up.  Here’s another plus, according to a study from Scranton Pennsylvannia , popcorn is packed with antioxidants. Who knew?

Perhaps your thinking, ‘yeah healthy without butter, but  how can it be any good’? I hear you! This is where creativity, experimentation  and some fun kicks in! Got a favorite flavor or go to spice… pop up some popcorn and add it in.  Start by spritzing brown bag popcorn (recipe below) with a cooking spray, lightly salting and seasoning it  to suit your taste buds.  Inspired by many of your comments in my recent post Tumeric Milk Baked Oatmeal with Pistachios and Dried Cranberries, I used turmeric. I was blown away with not only the taste, but the golden color tumeric gives this snack.

Put popcorn back in your life and enjoy the benefits of a delicious tasting whole grain.Tumeric Air Popped Popcorn

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Tumeric Brown Bag Popcorn

Popcorn made in a brown bag and seasoned with turmeric  makes a low calorie, heart healthy  snack  that's also is a serving of whole grains. 

Heart healthy Tumeric Brown Bag Popcorn has only 90 calories in a 3 cup serving!

  • Author: Diane Boyd
  • Prep Time: 1 minute
  • Cook Time: 5 minutes
  • Total Time: 6 minutes
  • Yield: 1
  • Category: Snack
  • Method: Microwave

Ingredients

  • 1/4 cup popcorn kernels
  • 3 second spray of cooking spray
  • 1/16 teaspoon sea salt
  • 1/2 teaspoon ground turmeric

Instructions

Place popcorn kernels in a glass baking dish and spray with cooking spray. Pour contents of dish into a brown paper lunch bag and fold the top over twice. Place into microwave oven and use popcorn setting . Should take about 5 mintutes to pop. Pour into serving dish, spray with cooking spray and lightly season with salt and ground tumeric. Toss to coat.

Nutrition

  • Serving Size: 3 cups
  • Calories: 90
  • Sugar: 0
  • Sodium: 130 mg
  • Fat: 1 gram
  • Saturated Fat: 0 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 19 grams
  • Fiber: 3 grams
  • Protein: 3 grams

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