Let’s face it. Meal planning can be a chore. Actually making the meals you plan can be downright daunting. So our nutrition experts from OhioHealth’s Employer Solutions team are here to help make dinner time a little less complicated.
“This hearty weeknight meal comes together in minutes!” says OhioHealth Wellness Consultant, Mariah Fredritz, CHES, ACE. “Using a rotisserie chicken makes this a meal of little to no prep! It’s a complete meal, backing up the bowl ‘trend’ and packed with protein, healthy fats, grains, veggies, and fruit!”
Jenny Pitcher, a certified health and wellness coach and registered dietitian at OhioHealth, tells us this is a perfect meal for winter-time: “It’s a hearty and satisfying grain bowl packed with tons of flavor!”
Learn how to whip up this quick bowl below.
Ingredients (makes four bowls)
- 4 cups farro or wild rice, cooked
- 4 cups kale, chopped
- 4 cups sliced or shredded chicken, cooked
- 1-2 large Honeycrisp apples, diced (or apple of your choice)
- 1-3 medium avocados, sliced or diced
- 1 cup sharp white cheddar, cubed or crumbled goat cheese
- 1 cup pecans, toasted (plus 1 tablespoon olive oil)
Balsamic dressing
- 2 tablespoon balsamic vinegar
- 1-2 tablespoons Dijon mustard
- 6 tablespoons olive oil
- 1 tablespoon honey or maple syrup
- pinch salt and black pepper
Instructions
- For toasted pecans: Preheat oven to 400 degrees Fahrenheit. Arrange nuts evenly on baking sheet. Sprinkle with sea salt and 1 tablespoon olive oil if you choose. Bake for about 10 minutes until lightly browned and fragrant.
- For dressing: Combine vinegar and mustard in a small bowl. Whisk in olive oil until well combined. Season with salt and pepper to taste.
- For bowl: Begin by dividing farro among 4 bowls. Top evenly with kale, chicken, apples and avocado. Drizzle with creamy balsamic dressing and then top evenly with cheese and pecans.Note: Chicken can be tossed in the balsamic dressing beforehand. Lightly sauté the kale in olive oil if you do not like it raw, or use spinach instead.
Recipe adapted by Mariah Fredritz, CHES, ACE from Kelsey Nixon
Print the Apple Chicken Grain Bowl recipe.
Fredritz and Pitcher bring recipes like this one and cooking demonstrations to employers as part of OhioHealth’s Employer Solutions team. If you want to learn more about all OhioHealth Employer Solutions offers, visit our website. If you’re still hungry, check out more recipes here.
