Written by: Christina Dauer, MPH, RD, LD/N, CDE
This bowl full of Middle Eastern-inspired flavors is an easy make-ahead option for lunch. The garlicky yogurt mixture pairs well with a variety of vegetables-mix and match your favorite vegetables in this bowl to make different flavor combinations.
Active Time: 15 minutes
Total Time: 15 minutes
Yield: Serves 4 (serving size 1 bowl)
12 ounces skinless, boneless rotisserie chicken breast, shredded (about 3 cups)
2 teaspoons olive oil
3/4 teaspoon kosher salt, divided
1/2 teaspoon cumin, divided
1/8 teaspoon paprika
1/2 cup plain 2% reduced-fat Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1 teaspoon minced garlic
1 (8.5-oz.) package precooked farro (substitute any other whole grain-barley, brown rice, quinoa)
2 cups chopped English cucumber
2 cups halved cherry tomatoes
1 (15-oz) can unsalted chickpeas, rinsed and drained (or substitute any bean or lentils)
- Place chicken and oil in a large bowl; toss to coat. Combine 1/2 teaspoon salt, 1/4 teaspoon cumin and paprika in a bowl. Add spice mixture to chicken mixture; toss to coat.
- Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon cumin, yogurt, lemon juice, tahini and garlic in a small bowl. Set aside.
- Heat farro according to package directions. Place 1/2 cup farro (or other whole grain) in each of 4 bowls. Top each serving with about 3/4 cup chicken mixture, 1/2 cup cucumber, 1/2 cup tomatoes, 1/3 cup chickpeas or lentils, and 2 1/2 tablespoons Greek yogurt mixture. Top with parsley and black pepper.
Nutrition Information Per Serving:
Calories: 395 cal, Fat: 9g, Sat Fat: 2g, Protein: 36g, Carbohydrates: 42g, Sodium: 677mg, Fiber: 7g