Ellie Krieger’s One-Skillet Grain Bowl with Chicken, Spinach, and Tahini Dressing

From Whole in One

1 lb boneless skinless chicken breast, pounded to 1/2″ thickness
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 Tablespoons olive oil, divided
2 Tablespoons freshly squeezed lemon juice, divided, plus lemon wedges for serving
2 garlic cloves, thinly sliced
4 cups fresh baby spinach
2 cups low-sodium chicken broth
1 1/4 cups quick-cooking (fine) bulgur wheat
1/4 cup tahini
1 cup diced cucumber (or more)
1 cup chopped fresh tomato (or more)
1/3 cup pitted kalamata olives
1/4 cup fresh parsley leaves

Season the chicken with 1/4 teaspoon each of the salt and pepper. Heat 1 Tablespoon of the oil in a large, deep skillet over medium high heat. Add the chicken to the skillet, then lower the heat to medium and cook until the the chicken is browned and cooked through, 3-4 minutes per side. Transfer the chicken to a cutting board to rest for 5 minutes, then slice it across the grain and drizzle with 1 1/2 teaspoons of the lemon juice.

Heat the remaining Tablespoon of oil in the same skillet over medium heat. Add the garlic and cook, stirring, for 30 seconds. Then, stir in the spinach and cook until it is just wilted, 1 minute more. Transfer the spinach mixture to a bowl. Season it with 1/8 teaspoon each of the salt and pepper.

Add the broth to the skillet and bring to a boil, then stir in the bulgur. Lower the heat to low, cover, and simmer for 8 minutes, then remove from the heat and allow to steam, covered, until the bulgur is tender, 5-7 minutes more. Fluff with a fork.

Meanwhile, make the tahini dressing: stir together the tahini and the remaining 1 1/2 Tablespoons of lemon juice with 2 Tablespoons of water, then add more water, 1 Tablespoon at a time, until the sauce is the consistency of a thin pancake batter. (The mixture will seize up at first, but don’t worry — it will become smooth again as you add the water.) Stir in the remaining 1/8 teaspoon each of the salt and pepper.

To serve, put 1 cup of the bulgur into each of four bowls and top with a few slices of chicken, some spinach, cucumber, tomato, and olives. Drizzle with the tahini dressing and top with the parsley leaves.

Each of the elements will keep in the refrigerator in separate containers for up to 4 days.

Makes 4 servings.

Per serving: Calories 490: Total fat 20 g (Sat Fat 3 g, Mono Fat 16 g, Poly Fat 6 g); Protein 37 g; Carb 43g; Fiber 8 g; Cholesterol 85 mg; Sodium 520 mg; Total Sugar 2g (Added Sugar 0 g.)

Excellent source of: copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorous, potassium, protein, selenium, thiamine, vitamin A, vitamin B6, vitamin C, vitamin K.

Good source of: calcium, riboflavin, zinc.

Published in: on February 7, 2021 at 6:06 am  Leave a Comment  

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