Chicken Caesar Freekeh Salad
So what’s the lowdown on April’s Functional Food, ancient grains, and why are they good for me? According to the Whole Grains Council, there is no ‘official’ definition of ancient grains, but these are grains that are largely unchanged over the last several hundred years. Nutritiously, ancient grains are superior to refined grains, offering fiber, protein, and B vitamins, just like other whole grain sources.
Freekeh, prounounced “free-kah,” traces its roots back to ancient Egypt, Lebanan, Jordan, and Syria. This grain is harvested when it’s young and green, so it retains a maximum nutritional value and a nutty, chewy flavor. Our recipe for Chicken Caesar Freekeh Salad is everything you love about a classic Caesar, including homemade dressing, plus some ancient grains to keep your taste buds on their toes and your stomach satisfied.
Chicken Caesar Freekeh Salad
Our recipe for Chicken Caesar Freekeh Salad is everything you love about a classic Caesar, including homemade dressing, plus some ancient grains to keep your taste buds on their toes and your stomach satisfied.
Serving Size: 1/2 cup, Makes 10 servings
|FOR THE CHICKEN|
|8 ounces boneless, skinless chicken breast|
|1/4 teaspoon lemon juice|
|1/2 teaspoon canola oil|
|1/4 teaspoon black pepper|
|2 anchovy filets|
|1 teaspoon Dijon mustard|
|1/2 cup mayonnaise|
|1 tablespoon red wine vinegar|
|pinch salt and papper|
|1/2 teaspoon chopped garlic|
|1/4 cup sour cream|
|1 teaspoon Tabasco sauce|
|1 teaspoon Worcestershire sauce|
|1/2 cup canola oil|
|1 1/2 teaspoons grated Parmesan cheese|
|1 tablespoons water|
|FOR THE SALAD|
|3 cups cooked freekeh|
|1 1/2 ounces Romaine lettuce|
|1 1/2 ounces diced tomatoes|
|1/2 ounce grated Parmesan cheese|
1. Preheat a grill or saute pan. Toss chicken breast with lemon juice and oil. Sprinkle with black pepper. Cook until internal temperature is 165 degrees F or juices run clear.
2. Prepare the dressing. In a blender, combine anchovy, mustard, mayo, vinegar, salt, pepper, garlic, sour cream, Tabasco, and Worcestershire. Blend until smooth. While blender is running, slowly stream in canola oil until smooth. Add Parmesan and cold water, pulsing until incorporated. If dressing is too thick, add 1-2 more teaspoons water.
3. In a large bowl, toss together freekeh, Romaine, tomatoes, and dressing. Top with chicken and sprinkle with remaining Parmesan.
Nutrition info per serving: 190 calories, 9 g fat, 1.5 g saturated fat, 130 mg sodium, 16 g carbohydrate, 0 g sugar, 4 g fiber, 9 g protein
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