Indian Grain Bowls with Chicken & Vegetables

5.0

(4)

3 Reviews

Look forward to a week of healthy, flavorful lunches with these high-protein meal-prep grain bowls. We're using bulgur wheat, which cooks up quickly and is higher in fiber than rice, but feel free to swap in any whole grain you prefer. The bowls are topped with broiled chicken (from our popular Indian-Spiced Chicken Pitas recipe) and cilantro chutney (see Associated Recipes). To balance the heat of the chutney, dress these bowls with a squeeze of fresh lime juice just before serving.

Carolyn Hodges, M.S., RDN

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

15 mins

Additional Time:

15 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Low-Calorie

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Ingredients

1 cup bulgur
1 ½ cups water
1 pound boneless, skinless chicken breasts, trimmed
1 teaspoon garam masala
½ teaspoon salt
1/2 cup Cilantro Chutney
1 cup chopped cucumber
1 cup chopped red bell pepper
1 cup sliced grape tomatoes
1 lime, quartered

Directions

Combine bulgur and water in a small saucepan; bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the liquid has been absorbed, 10 to 15 minutes. Spread the bulgur on a sheet pan to cool before assembling lunch containers.
Meanwhile, position rack in upper third of oven and preheat broiler. Coat a broiler pan with cooking spray. Sprinkle chicken with garam masala and salt. Place the chicken on the prepared pan; broil until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side. Transfer the chicken to a clean cutting board and let rest for 5 minutes, then slice.
Transfer 2 tablespoons chutney into each of 4 small lidded containers; refrigerate for up to 4 days.
Divide the cooled bulgur among 4 single-serving lidded containers. Top each with one-fourth of the chicken and equal portions of cucumber, bell pepper and tomatoes. Add a lime wedge to each container. Seal the containers and refrigerate for up to 4 days. Just before serving, top each bowl with 1 portion of chutney and a squeeze of fresh lime juice to taste.

To make ahead

Refrigerate dressing and grain bowls separately for up to 4 days. Top with chutney and lime juice to taste just before serving.

Associated Recipes

Indian-Spiced Chicken Pitas

Originally appeared: EatingWell.com, October 2019

Nutrition Facts (per serving)

297	Calories
6g	Fat
33g	Carbs
29g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 grain bowl & 2 Tbsp. chutney
Calories 297
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 6g	23%
Total Sugars 4g
Protein 29g	59%
Total Fat 6g	7%
Saturated Fat 1g	6%
Cholesterol 1mg	0%
Vitamin A 1858IU	37%
Vitamin C 57mg	63%
Folate 48mcg	12%
Sodium 451mg	20%
Calcium 44mg	3%
Iron 2mg	12%
Magnesium 103mg	25%
Potassium 622mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.