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Recipe

Greek Chicken, Freekeh, and Spinach Bowls

Servings: 4

This speedy dish is half whole-grain salad, half Greek salad featuring baby spinach, dill, and feta. Substitute lamb or fish for the chicken, or top with a fried egg for a vegetarian main dish.

Ingredients

  • 1/4 cup olive oil
  • 1/4 cup fresh lemon juice, plus lemon wedges, for serving
  • 3 small cloves garlic, chopped
  • 1 lb. boneless, skinless chicken breast tenders
  • 1/2 cup finely chopped red onion
  • 1/2 cup finely chopped fennel (about 1/2 small bulb)
  • 1 cup cracked freekeh
  • 1-1/2 cups lower-salt chicken or vegetable broth
  • 3 packed cups baby spinach leaves (about 4 oz.)
  • 1/4 cup chopped fresh dill leaves; more sprigs for garnish
  • Nonstick cooking spray
  • Kosher salt and freshly ground black pepper
  • 1/4 cup crumbled feta (about 1 oz.)

Nutritional Information

  • Calories (kcal) : 440
  • Fat Calories (kcal): 180
  • Fat (g): 20
  • Saturated Fat (g): 4
  • Polyunsaturated Fat (g): 2
  • Monounsaturated Fat (g): 11
  • Cholesterol (mg): 70
  • Sodium (mg): 550
  • Carbohydrates (g): 35
  • Fiber (g): 5
  • Sugar (g): 2
  • Protein (g): 33

Preparation

  • In a zip-top bag, combine 2 Tbs. of the oil, 2-1/2 Tbs. of the lemon juice, and 2 tsp. of the garlic. Add the chicken, toss to coat, and set aside.
  • Heat the remaining 2 Tbs. oil in a medium skillet over medium heat. Add the onion and fennel, and cook, stirring frequently, until almost tender, 3 minutes. Add the freekeh and remaining garlic, and cook, stirring constantly, until the garlic is fragrant, 30 seconds.
  • Slowly add the broth. Cover and cook over low heat until all the broth is absorbed, about 20 minutes. Turn off the heat, fold in the spinach and chopped dill, cover, and let stand for 5 minutes.
  • Meanwhile, lightly spray a grill pan with the cooking spray, and then heat over medium-high heat. Remove the chicken tenders from the marinade, and season with salt and pepper; discard the marinade. Cook the chicken in the grill pan until cooked through, about 3 minutes per side. Transfer to a cutting board, and slice thickly against the grain.
  • Stir the feta and the remaining 1-1/2 Tbs. lemon juice into the freekeh mixture. Season with 1/4 tsp. pepper and an additional 1/4 tsp. salt, if you like. Divide among 4 bowls. Arrange the chicken on top of the freekeh and garnish with the reserved dill sprigs. Serve with the lemon wedges.

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