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Unlike other food trends that come and go, the popularity of nutritious, colorful grain bowls continues to rise. Build your own bowl creations by starting with a base of nutritious grains such as quinoa or farro.  Keep a container of precooked grains on hand to reduce prep time.  Toppings are limitless and should include a variety of tastes and textures.  Choose vegetables, fruits, legumes, nuts, seeds and plant or animal based proteins that complement each other or a specific ethnic cuisine.  Finish your bowl with a dip, sauce or dressing that ties the ingredients all together.  A few of my favorite toppings include Sautéed Broccolini, Crispy Chickpeas, White Bean Hummus, and Tzatziki

Dr. Blake’s Top Tip: These bowls work for meat lovers, vegetarians, and gluten free eaters with a few easy substitutions. Leave the chicken off and substitute crispy chickpeas. Swap the farro for brown rice for those who can’t eat gluten. Homemade hummus is a perfect topper for vegans.

  • Yield: 4 servings 1x

Ingredients

Scale

1 pound boneless, skinless chicken breast, cut into cubes

1 1/2 teaspoons No Sodium All-Purpose Seasoning, page xx

1 tablespoon olive oil

4 ounces baby kale or spinach

1 1/2 cups cooked farro

12 cherry tomatoes, halved

1 medium carrot, grated

1/2 cucumber, sliced

2 scallions, sliced

1/4 cup crumbled feta cheese

1/4 cup Red Wine Vinaigrette, page 248

Instructions

  1. Place the chicken in a medium bowl and toss with the No sodium all-purpose seasoning to coat.  Heat the oil in a medium sauté pan over medium high heat.  Sauté the chicken until cooked through, about 5 minutes.  Add the kale and sauté until just wilted, 1 minute.
  2. Divide the farro between 4 serving bowls.  Top each bowl with ¼ of the chicken-kale mixture, tomatoes, carrots, cucumbers, scallions and feta.  Drizzle each bowl with a tablespoon of Red wine vinaigrette.

Notes

Modification for Lower Potassium.
1. Omit tomatoes.
2. Use shredded cabbage instead of kale/spinach.

Sources of Potassium:

218mg 1 pound boneless, skinless chicken breast, cut into cubes

15mg 1 ½ teaspoons No Sodium All-Purpose Seasoning, page xx

139mg 4 ounces baby kale or spinach

190mg 1 ½ cups cooked farro

121mg 12 cherry tomatoes, halved

39mg 1 medium carrot, grated

23mg ½ cucumber, sliced

9mg 2 scallions, sliced

6mg ¼ cup crumbled feta cheese

4mg ¼ cup Red Wine Vinaigrette

48mg 4 oz cabbage, shredded

Find it online: https://www.thecookingdoc.co/recipes/chicken-farro-bowls/