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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Reduced Sugar Barbeque Sauce with Rosemary

Reduced Sugar BBQ Sauce
Reduced Sugar BBA Sauce

Fresh rosemary rocks in this  barbeque sauce that cuts both calories and sugar compared to most bottle sauces. Make it in under 15 minutes and use for dipping, grilling or marinading.I’ve been  AWOL, but  it’s good to be back doing what I’m most passionate about;  showing you how to create delicious meals and snacks that will both fuel an active lifestyle and improve longevity. Earlier this Spring,  I suggested three  herbs  perfect for the garden and for the grill.  BTW, did you get an herb garden started? If so,  you’re probably already enjoying fresh cuttings.

I love having fresh herbs at my fingertips because I can reduce the number of  trips I take to the market, cut down on waste (no more wilted herbs in the refrigerator) and  elevate culinary creations in an instant. This summer, I ‘ve been doubling up on my use of  rosemary; adding it to salad dressings, marinades and bbq sauce.  Sometimes I add it  to bottled bbq sauce, but most often  I make  bbq sauce  from scratch. Today I’m sharing a homemade bbq sauce recipe with fresh rosemary that eliminates additives and slashes sugar. I modified a favorite sweet bbq sauce recipe by using canned tomato sauce and tomato paste instead of catsup; then eliminated the sugar by substituting maple syrup and molasses. Yes, these both contribute some sugar, but they also have added benefits that sugar does not have (hello antioxidants and nutrients.) The total sugar content is  about one half of that  in a typical bottled bbq sauce, but your taste buds won’t miss it . Make it today and  try it on chicken and shrimp and even temph.

Please let me know in the comments, how your using fresh herbs this summer.

 

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Barbeque Sauce with Rosemary

No added sugar BBQ sauce with rosemary

Fresh rosemary rocks this homemade bbq sauce that has about half the sugar of bottled sauce,

  • Author: Diane Boyd
  • Prep Time: 5 minutes
  • Cook Time: 6 minutes
  • Total Time: 11 minutes
  • Yield: 24
  • Category: sauce

Ingredients

  • 1/4 cup diced onion
  •  1 (14 ounce) can tomato sauce
  • 1 (6 ounce) can tomato paste
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons pure maple syrup
  • 1 tablespoon chopped fresh rosemary
  • 2 tablespoons unsulfured molasses
  • 3 teaspoon garlic powder
  • 1 tablespoon dry mustard
  • 1/2 teaspoon sea salt
  • Dash of hot sauce

Instructions

  1. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, saute until tender.
  2. Add together all of the remaining ingredients and bring to a boil.
  3. Simmer , partially covered for 5 to 6 minutes, stirring occasionally.
  4. Store in a glass jar in the refrigerator. Use as desired.

Nutrition

  • Serving Size: 1 tablespoon
  • Calories: 25
  • Sugar: 4 g
  • Sodium: 130 mg
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 6
  • Fiber: 1
  • Protein: 1
  • Cholesterol: 0

 

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