Chicken Power Bowls & Crispy Baked Garbanzo Beans

15 30 819
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Chicken Power Bowls & Crispy Baked Garbanzo Beans
Health Highlights
This meal will keep you full for hours!

Ingredients


426 gm Chickpeas, canned, drained (15oz can; (also called; ))
2 tsp Olive Oil, Extra Virgin (extra virgin)
2 breast Chicken breast, boneless, skinless ((12-14oz,) pounded to an even thickness)
1 tbsp Olive Oil, Extra Virgin (extra virgin)
1 ml Salt and pepper
4 medium egg Egg
256 gm Baby spinach
1/2 cup Pistachio nuts (shelled)
1/2 cup Cranberries, dried (dried)
114 gm Goat cheese, soft
2 medium Lemon (Juice of)
6 tbsp Olive Oil, Extra Virgin (Tablespoons extra virgin)
2 tbsp Honey
1 clove(s) Garlic (microplaned or minced)
1 ml Salt and pepper

Instructions


1. Preheat oven to 350 degrees.

 

2. Drain garbanzo beans then rinse and pat dry with a towel (the dryer the better!) Pour onto a baking sheet then add extra virgin olive oil and toss with your hands to coat. Bake for 35-40 minutes, stirring halfway through, or until caramel in color (beans will continue crisping as they cool.) Sprinkle with salt then set aside to cool completely. (Can be done ahead of time. Bake then cool completely before storing in an airtight container.)

3. Place eggs in a saucepan then cover with cold water 1″ above the tops. Bring to a boil, place a lid on top, then remove pan from heat and let sit for 12 minutes. Drain then plunge eggs into ice water or run under cold water for a few minutes. Peel eggs when cool enough to handle then slice. (Can be done ahead of time. Cook then peel eggs and store in the refrigerator, and then slice before serving.)

4. Brush chicken breasts on both sides with extra virgin olive oil then season with salt and pepper. Sauté in a skillet over medium-high heat for 3-4 minutes a side, or until no longer pink in the center. Cool for 10 minutes, then thinly slice. (Can be done ahead of time. Cook then cool and refrigerate, and then slice before serving.)

5. Divide spinach between four bowls then top each bowl with: 

  • 1/4 cup crispy baked garbanzo beans
  • 1/4 of the cooked chicken
  • 1 sliced hard-boiled egg
  • 2 Tablespoons each pistachios and dried cranberries
  • 1oz crumbled goat cheese.

 

6. For the Lemon-Honey Vinaigrette:

  • combine all ingredients in a jar or bowl then shake or whisk to combine.
  • Taste and adjust seasonings if necessary then pour over salads and serve.

Notes:

Garbanzo Beans (Chickpeas)

are an excellent source of plant-based protein and are high in fiber

Chicken

is a great source of lean protein and contributes to muscle growth and repair


Nutrition Facts

Per Portion

Calories 819
Calories from fat 412
Calories from saturated fat 103
Total Fat 46 g
Saturated Fat 11.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 7.1 g
Monounsaturated Fat 26.5 g
Cholesterol 268 mg
Sodium 615 mg
Potassium 1188 mg
Total Carbohydrate 58 g
Dietary Fiber 12.0 g
Sugars 26.2 g
Protein 49 g

Dietary servings

Per Portion


Fruit 1.0
Meat 1.3
Meat Alternative 1.6
Milk Alternative 0.6
Vegetables 2.9

Energy sources


Pygal26%443.0329756514795133.9516054222554550%376.2504743005656282.669855463718424%319.6331699095746131.313986426895126%50%24%CarbohydratesFatProtein
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