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Time
30 min
Level
Basic
Author
eatingwell

Indian Grain Bowls with Chicken & Vegetables

low-calorie
health-immunity
Note
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.
Instructions
1
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.
2
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.
3
Transfer 2 tablespoons chutney into each of 4 small lidded containers; refrigerate for up to 4 days.
4
Divide the cooled bulgur among 4 single-serving lidded containers. Top each with one-fourth of the chicken and equal portions of chopped cucumber, chopped bell pepper and sliced tomatoes. Add a quartered 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.
Micro nutrients
Total weight
344.45g
Carbs
32.43g
Dietary fiber
8.02g
Sugar
2.89g
Fats
2.33g
Saturated
0.34g
Poly
0.26g
Mono
0.08g
Proteins
32.54g
Calcium
12.07%
Iron
17.64%
Magnesium
30.54%
Vitamin A
98.02%
Vitamin C
262.52%
Vitamin B6
0mg
Vitamin D
0mg
Vitamin B12
0mg
Sodium
75.65%
Cholesterol
107.49%
Potassium
50.78%
Percentages are based on a diet of 2000 calories a day.
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