God­dess Chicken Veg­gie Bowls

Diabetic Living (USA) - - Nourish: Color Your Plate -

ACTIVE: 30 min. TO­TAL: 4¾ hrs. (in­clud­ing 4 hrs. mar­i­nat­ing time)

TO MAKE AHEAD: Pre­pare quinoa (Step 2) and re­frig­er­ate for up to 1 day; mar­i­nate chicken (Step 1) up to 6 hours ahead.

42g CARB

Dark green di­nosaur kale con­trasts with the warm tones of bell pep­pers and toma­toes in these hearty bowls. (Photo: p. 80.)

½ cup low-fat but­ter­milk

½ cup low-fat plain Greek yo­gurt ¼ cup lightly packed fresh flat

leaf pars­ley 1 Tbsp. chopped fresh chives 1 Tbsp. lemon juice plus 2 tsp.

lemon zest, di­vided

1 clove gar­lic, peeled

1¼ lbs. chicken ten­ders

11/3 cups wa­ter

2/3 cup quinoa, rinsed

1/8 tsp. salt

4 cups la­cinato (di­nosaur) kale,

stems trimmed, thinly sliced ½ medium cu­cum­ber, sliced

2 bell pep­pers, prefer­ably 1 red

and 1 orange or yel­low, diced 1 pint cherry toma­toes, halved if


1 av­o­cado, cubed or sliced

½ cup shred­ded sharp Ched­dar


¼ cup sliced al­monds, toasted

1. Com­bine but­ter­milk, yo­gurt, pars­ley, chives, lemon juice, and gar­lic in a food pro­ces­sor and blend un­til smooth. Re­frig­er­ate ½ cup to use as dress­ing. Pour the re­main­ing mix­ture into a large, seal­able plas­tic bag and add chicken ten­ders. Re­move air from the bag, seal, and mar­i­nate in the re­frig­er­a­tor for at least 4 hours (and up to 6 hours).

2. Com­bine wa­ter and quinoa in a medium saucepan; bring to a boil over medium heat. Re­duce heat to medium-low, cover and sim­mer un­til the quinoa is ten­der, 13 to 15 min­utes. Drain any ex­cess liq­uid. Add lemon zest and salt;

fluff with a fork.

3. Mean­while, po­si­tion oven rack about 4 inches from heat source; pre­heat broiler. Take a sheet of Reynolds Wrap foil large enough to line a large bak­ing

sheet, crum­ple it, then flat­ten it out and

place on the bak­ing sheet. Coat with cook­ing spray. Re­move the chicken from

the mari­nade, shak­ing off ex­cess (discard mari­nade), and place on the pre­pared bak­ing sheet. Broil the chicken,

flip­ping once, un­til an in­stant-read

ther­mome­ter in­serted in the cen­ter reg­is­ters 165°F, 8 to 12 min­utes.

4. Add kale and ¼ cup of the re­served dress­ing to the quinoa; stir to com­bine. Di­vide the quinoa mix­ture among 4 bowls. Top with cu­cum­ber, bell pep­pers, toma­toes, and the chicken. Driz­zle the re­main­ing ¼ cup dress­ing over the bowls. Top with av­o­cado, cheese, and al­monds.

SERVES 4: 4 cups each

CAL 514, CARB 42g (fiber 10g, sug­ars 9g), FAT 19g (sat. fat 5g), PRO­TEIN 51g,

CHOL 89mg, SODIUM 359mg, POTAS­SIUM 917mg.

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