This hearty, flavorful bowl has everything you need and will keep you going throughout the week. Prepare the dressing and grains ahead of time, so you can simply layer it all together for a quick weeknight dinner, with leftovers for lunch.
Makes 4 bowls, with extra grains and dressing for use in other dishes. Time: 1.5 to 2 hours, but most can be done in advance.
For the Bowls
1 cup cooked wheat berries
1/2 cup chipotle lime vinaigrette
2 chicken breasts (about 1 pound)
1 teaspoon olive oil
1/8 teaspoon each salt and pepper
Around 8 cups lettuce, torn and washed, or mixed greens of choice
1 large cucumber (peel if you like) or red bell pepper, sliced into thin coins or quartered into strips and diced
4-6 green onions, white ends (and some green stalks) sliced thin
1 large tomato, diced small
1/4 cup sliced almonds (optional)
Prepare in advance:
Cook the wheat berries and make the vinaigrette; refrigerate for use in this meal with extra portions for others throughout the week. You may also consider cooking your chicken in advance.
Simple Wheat Berries
Makes around 2 cups cooked grains
1 cup wheat berries, raw
2 1/2 cups water
1/4 teaspoon salt
Rinse and drain wheat berries. Place wheat berries, water, and salt in a saucepan over high heat and bring to a boil. Reduce heat to medium, cover, and simmer for 45-60 minutes, until no longer hard, but still a little chewy. Remove pan from heat, keeping cover in place, and allow to steam for about 15 minutes until tender.
Extra cooked grains may be tossed into salads or soups, seasoned and served as a side dish, or even added to oatmeal for an extra fiber punch at breakfast.
Pro tip: If you have an Instant Pot or pressure cooker, you can cut your cooking time in half. Using 3 cups water to 1 cup wheat berries, set the pressure cooker to cook for 35 minutes. Follow the directions for your pot to cook and then quick-release the steam and drain any excess water.
Chipotle Lime Vinaigrette
Makes 2 cups of dressing
2/3 cup apple cider vinegar
2-3 tablespoons chipotle pepper, canned
Zest and juice from one lime
1-2 cloves fresh garlic
1 tablespoon fresh cilantro
1 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon salt
1/3 cup canola or olive oil
Using a stick blender, blend vinegar, chipotle pepper, and all seasonings. With the blender running, drizzle in oil until fully emulsified. Place in a jar and store refrigerated for up to a week.
Make the Bowls (Day of)
Toss the chicken breast with olive oil, salt, and pepper. Cook at 350º F for around ~30 minutes until done, no longer pink inside. Shred and set aside.
Layer greens, cucumber, green onion, tomato in bowls.
Add 1/4 of the shredded chicken and wheat berries.
Drizzle with 1-2 tablespoons of dressing and sprinkle with some of the green onions and almonds.