Yes, Greek Bowl, and when you say it you need to kind of shout it like, Opah! Disclaimer – if you don’t like your food to touch on your plate, just turn away now.
The whole idea of meal planning is truly an art. I do a mini-unit on this at school; a complete meal has a variety of texture, temperature, shape/size, color, and flavor. You should take into consideration the health, religion, culture and age of your guest, as well as the season of the year and temperature. I’m not a dumb-dumb, I know that 99% of us don’t think about most of this when putting dinner together. I, for one, usually make the food in my fridge that is going to go bad first.
Most people pick a meat, a veggie, and a grain, and then prepare them all separately and put them on a plate. Well wouldn’t it be great if we could kick dinner up a notch, but with hardly any work? Hence the Greek bowl. We make a (typically) Greek protein, grain, and veggie and then tie them all together with a (decidedly) Greek sauce.
Most of us eat chicken, most of the time. Greek people totally eat chicken. Chicken it is. Now for the grain. Bulgar wheat. Ever heard of it? It is used in Middle Eastern and Greek cuisine. It’s lower calorie but higher fiber than brown rice (and I think it tastes much better). It cooks up in a quarter of the time it takes to cook rice. Easy to buy at any grocery store – organic section maybe.
Greek veggies? Eggplant and zucchini, check check. Now for the sauce. If you bought tahini to make hummus then you’re in good shape! Whisk together the tahini with some water, lemon, evoo and spices and you’ve got a DELISH sauce to tie together your Greek Bowl! This dinner is CRAZY healthy, all “whole foods”. If you are sensitive to gluten, sub brown rice for the bulgar. Lastly, since you everything cooks at the same time, you can get this meal on the table just 30 minutes after you start cooking it. That’s my kind of dinner!
Serves 2 very hungry people (with about 1 serving of veggies, grains, and sauce leftover) – if you cook more chicken you could serve 4 normally hungry people
2 chicken breasts (or 4 tenderloins)
1/2 c. uncooked bulgar wheat
1 small to medium eggplant, sliced
1 zucchini, sliced
extra virgin olive oil (about 1/4 c.), for brushing veggies and meat
salt and pepper, for veggies and meat
3 tbsp. tahini
1 tbsp. extra virgin olive oil
juice of 1/2 a lemon
1/2 tsp. salt
1 tbsp. minced fresh parsley
1. Preheat oven to 425 degrees. Grease a cookie sheet with nonstick spray.
2. Brush sliced veggies on both sides lightly with oil and sprinkle liberally with salt and pepper.
3. Bake for about 25 minutes or until golden.
4. Meanwhile, bring 1 c. water and bulgar to boil in a saucepan over high heat. Once it boils, turn heat to low (no lid) and simmer, stirring occasionally, until the water is absorbed. Cover and set aside until ready to use.
5. Bring a griddle, grill, or skillet to medium heat and either spray with nonstick spray or swirl about 1 tbsp of olive oil in pan. Sprinkle both sides of chicken with salt and pepper and cook, turning once when golden brown. Cover with foil on a plate until all other parts of the dish are finished.
6. To make sauce, whisk all ingredients together in a small bowl.
7. Divide bulgar between bowls (or plates). Top with veggies and chicken. Drizzle with sauce. Serve.