Chicken and Wheat Berry Buddha Bowl

Chicken and Wheat Berry Buddha Bowl

A bright and cheerful good for you salad that is full of protein, fibre and nutrients. Cooking the chicken in a parchment packet adds moisture and a light lemon flavour. This recipe calls for making extra wheat berries which can be kept refrigerated or frozen to make this salad again in a pinch.

Ingredients

  • Serves: 1
  • Prep Time:
  • Cook Time:
  • 1/2 cup (125 mL) wheat berries
  • 1 1/2 cups (375 mL) water
  • 1 small chicken breast
  • 2 slices of lemon
  • 4 fresh strawberries, cut in half
  • 2 tbsp (30 mL) dried cranberries
  • 1 tbsp (15 mL) red onion, sliced thinly
  • 1 cup (250 mL) organic field greens
  • 1 tbsp (15 mL) red wine vinegar
  • 3 tbsp (45 mL) olive oil
  • squeeze of half a lemon
  • 1 tsp (5 mL) honey
  • 1 tbsp (15 mL) butter
  • 1/2 cup (125 mL) pecan halves
  • 1 tbsp (15 mL) brown sugar

Instructions

  1. In a medium pot add the water, wheat berries and a pinch of salt.  Bring to a boil, cover and simmer for 40 minutes, or until the wheat berries become tender and slightly chewy.  Drain the wheat berries with a strainer; set aside to cool.

  2. While the berries are simmering, place the chicken breast on a large square of parchment and season well with salt and pepper.  Add the 2 lemon slices and 1 tbsp of water.  Fold the parchment in half to cover the chicken and crimp the edges, to seal the packet.  Place on a baking tray and cook for 40 minutes at 400 degrees.  Transfer the chicken to a cutting board, discard the lemon slices and set aside to cool.

  3. In a small pot melt the butter and broIn a small jar, combine the olive oil, vinegar, lemon juice, honey and a pinch of salt and pepper.  Cover and shake well to combine; set aside.wn sugar together.  Toss in the pecans and cook on medium heat, stirring constantly, until pecans begin to caramelize (about 4-5 minutes).  Spread the pecans on a piece of parchment to harden.

  4. In a small jar, combine the olive oil, vinegar, lemon juice, honey and a pinch of salt and pepper.  Cover and shake well to combine; set aside.

  5. Once the chicken is cool enough to handle, cut it on the diagonal for bite size pieces and begin assembling your salad.

  6. Place the field greens in the bottom of a bowl.  Add the chicken breast pieces to one side.  Add a pile of each of the cranberries, onion pieces and strawberries.  Top with a half cup of cooled wheat berries and 2 tbsp of cooled pecans.  Drizzle with the vinaigrette and serve immediately.

  7. Leftover wheat berries and vinaigrette can be stored in the fridge.  Leftover pecans can be stored in an airtight container at room temperature.

Nutrition Info

  • Amount
  • Calories 1458
  • Protein 50 g
  • Fat 96 g
  • Saturated Fat 17 g
  • Carbohydrate 111 g
  • Fibre 21 g
  • Sugar 23 g
  • Cholesterol 163 mg
  • Sodium 71 mg
  • % Daily Value
  • Potassium 335
  • Calcium 6
  • Iron 49
  • Vitamin A 28
  • Vitamin C 53
  • Vitamin B6
  • Vitamin B12
  • Folate
  • Magnesium
  • Zinc

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