My family loves it when I make a "bowl" for dinner - especially when it's filled with many healthy veggies and protein. And is big on flavor. This Chicken, Kale, and Black Bean Bowl is one of our favorites. I can easily prepare the "parts" throughout the day and then toss everything together before dinner. For this is perfect warm-weather eating and leftovers are awesome for lunch the next day.
Ingredients for Chicken, Kale, and Black Bean Bowl:
Bowl:
*Chicken
*Rice
*Charred Corn
*Dressing
2.5 ounces baby Kale
1/3 cup chopped red onion
1/2 cup crumbled feta cheese
Black Beans
Avocado
pita chips, purchased or prepared
* Recipe Below
Chicken:
2 pounds boneless chicken breast
1/4 cup grapeseed oil
1 lemon, juiced
4 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Pita Chips:
1 bag of pita bread
olive oil
kosher salt
black pepper
Corn:
4-5 ears corn
grapeseed oil
kosher salt
black pepper
Rice:
2 cups brown or white rice cooked according to package instructions and cooled
1 tablespoon oil
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
Dressing:
3/4 cup extra virgin olive oil
1/3 cup lime juice
1/2 teaspoon lime zest
1 jalapeno, seeded
1/2 cup packed cilantro leaves
Time-Saving Tips:
Prepare the chicken marinade and dressing earlier in the day. Char the corn up to a few hours in advance. Use purchased pita chips, or if making your own, this can be done up to a day in advance.
Let's see what we need.
We're ready to cook.
Blend dressing ingredients in a food processor or blender until smooth; set aside.
If you are making your own pita chips: Cut each pita into 8 pieces. Transfer the pieces to a sheet pan and lightly coat both sides with olive oil; season with salt and pepper. Bake the chips in a preheated 425-degree oven until crisp; turning once. If you are making these a day in advance, let them completely cool and store them in a zip lock bag.
Lightly rub the corn with grapeseed oil; season with salt and pepper. Place the corn in a hot skillet and char while turning. Add a few tablespoons of water to the pan and cover with foil for a few minutes to help tenderize the corn. Once cool enough to handle, slice the kernels off of the cob.
Toss the chicken with all of the marinade ingredients. Transfer the chicken to a heated non-stick pan. Cook the meat until golden on both sides; transfer to a 400-degree oven and cook until the meat reaches 160 degrees when tested with a thermometer. Let the chicken rest for 10 minutes and then cut into strips or chunks.
Combine the rice, corn, beans, oil, salt, and pepper. Add the kale, then chicken, cheese, and broken-up pita chips; toss and serve.
It's ready! Chicken, Kale, and Black Bean Bowl is so delicious. It has so much flavor and texture.
Chicken, Kale, and Black Bean Bowl:
Bowl:
*Chicken
*Rice
*Charred Corn
*Dressing
2.5 ounces baby Kale
1/3 cup chopped red onion
1/2 cup crumbled feta cheese
Black Beans
Avocado
pita chips, purchased or prepared
* Recipe Below
Chicken:
2 pounds boneless chicken breast
1/4 cup grapeseed oil
1 lemon, juiced
4 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
Pita Chips:
1 bag of pita bread
olive oil
kosher salt
black pepper
Corn:
4-5 ears corn
grapeseed oil
kosher salt
black pepper
Rice:
2 cups brown or white rice cooked according to package instructions and cooled
1 tablespoon oil
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
Dressing:
3/4 cup extra virgin olive oil
1/3 cup lime juice
1/2 teaspoon lime zest
1 jalapeno, seeded
1/2 cup packed cilantro leaves
Blend dressing ingredients in a food processor or blender until smooth; set aside.
If you are making your own pita chips: Cut each pita into 8 pieces. Transfer the pieces to a sheet pan and lightly coat both sides with olive oil; season with salt and pepper. Bake the chips in a preheated 425-degree oven until crisp; turning once. If you are making these a day in advance, let them completely cool and store them in a zip lock bag.
Lightly rub the corn with grapeseed oil; season with salt and pepper. Place the corn in a hot skillet and char while turning. Add a few tablespoons of water to the pan and cover with foil for a few minutes to help tenderize the corn. Once cool enough to handle, slice the kernels off of the cob.
Toss the chicken with all of the marinade ingredients. Transfer the chicken to a heated non-stick pan. Cook the meat until golden on both sides; transfer to a 400-degree oven and cook until the meat reaches 160 degrees when tested with a thermometer. Let the chicken rest for 10 minutes and then cut into strips or chunks.
Combine the rice, corn, beans, oil, salt, and pepper. Add the kale, then chicken, cheese, and broken-up pita chips; toss and serve.
Time-Saving Tips:
Prepare the chicken marinade and dressing earlier in the day. Char the corn up to a few hours in advance. Use purchased pita chips, or if making your own, this can be done up to a day in advance.