Soulful Chicken Bowl


Soulful Chicken Bowl

Eat your heart out KFC! Although this picture isn’t as pretty as the one of your bowl, the dish is infinitely tastier and healthier. I’ll warn you cooks, this is a food of love, so it will take you an hour from start to finish. Just think, by the time you decide to get take out, drive through, bring it home, and set it up, are you that much ahead? You’ll certainly feel the effects of the fast food fat, salt, and calorie count when you’re done; not so with my “Soulful Chicken Bowl.” This one-dish meal has all the right ingredients. In fact, make some extra of the chicken to have on hand for a quick kid lunch. Have you ever read the ingredients on the frozen chicken nuggets? Yikes!

4-6 servings

Ingredients:

  • 2 large baking potatoes, scrubbed and sliced to about 1/4 inch
  • 2 Tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/8 tsp pepper
  • 1/2 milk+, or so
  • Salt and pepper (see instructions)
  • 3 cups sweet corn off the cob
  • 1 1/2 cups organic veggie stock
  • 1 Tbsp arrowroot (or corn or potato starch)
  • 3/4 cups Romano grated cheese (Parm. ok) – divided
  • 2 slices sprouted, whole grain bread (I like Ezekiel 4:9) — toasted

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Rinse sliced potatoes in cold water until starch is washed out, then let sit in cold, salted water while you prepare the chicken.
  3. Cut 2 chicken breast* into approximately 4 strips – like the size of chicken fingers in a restaurant. Place them in a bowl and pour over some milk+ over the chicken until just covered. Add a generous pinch of salt and generous sprinkling of pepper. Mix well. Set aside and go back to potatoes.
  4. Drain the water out of the potatoes. Add the 2 Tbsp of olive oil, garlic powder, and 1/8 tsp of pepper. Message into potatoes. Place the potatoes on a baking sheet, single layer. Do NOT throw out the remaining oil! There is no need to waste and it’s already seasoned. Set the remaining oil and liquid aside for use in the corn and gravy. Set the sheet of potatoes aside and go back to the chicken.
  5. Take the toasted bread and put in food processor. Process until the size of large break crumbs. Empty into a dish with low sides and add 1/4 c of the Romano cheese and a sprinkling of pepper. Mix together.
  6. Transfer chicken, one piece at a time, out of the milk mixture and coat with breadcrumb mixture. Place on a baking sheet. Once this step is complete, take both baking sheets (potatoes and chicken) and put them in the preheated oven at the same time. Set the timer for 15 mins. After 15 mins use tongs to turn over the potatoes and chicken and set the timer for another 15 minutes. In the meantime, make the corn and sauce.
  7. In a heated pan pour in the oil from the potatoes. When heated, add the corn and stir fry for 2-3 minutes. Add the veggie stock to pan and let it heat through, then add the arrowroot. Stir often until sauce is thickened (it will be translucent). Add salt and pepper to taste. (Remember you are seasoning each step in the dish, like the experts, so don’t over season.)
  8. When the potatoes and chicken are done it’s time to assemble the bowl. In an oven-proof bowl assemble the components as follows: potatoes layered in the bottom, 1/2 the corn and sauce mixture, chicken pieces, remaining corn mixture. Finally, top it off with the remaining 1/2 cup of Romano cheese you set aside.
  9. Slide the bowl under the broiler for 5-6 minutes or until the cheese is melty and toasty.

You’ll savor this meal with its comforting layer of potatoes, silky sauce, sweet corn, crunchy chicken, and tangy cheese.** Try it today and let me know what you think.

* You can prepare the 3rd breast that usually comes in the packet and save the tenders for the kids. More than 2 in the dish, however, throws off the balance.

** If you are cooking for kids and the Romano cheese is too strong a flavor, use Parm in the breading and sprinkle with cheddar or cheddar jack. Just be aware that you’re increasing the processed component of the dish. Hey, if your kids are more apt to eat it with the shredded, packaged cheese, it’s still a lot better than the drive thru!

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3 responses to “Soulful Chicken Bowl

  1. Pingback: 2010 in review « Yummy Mummy's Food Journey·

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