The Millstone Times August 2019

FOOD & DINING

Homemade BBQ Bowl This healthy bowl is full of BBQ chicken, coleslaw and topped with avocado. BBQ SAUCE • 1/2 cup tomato paste, not sauce • 1/2 cup water • 1 teaspoon fine salt • 1/2-1 tablespoon garlic powder • 1 tablespoon + 1 teaspoon chili powder • 1 tablespoon + 1 teaspoon yellow/Dijon mustard • 1 tablespoon + 1 teaspoon pure maple syrup or honey • 2 tablespoons + 2 teaspoons balsamic vinegar • 2 tablespoons + 2 teaspoons molasses • Whisk all ingredients together in a large bowl. Rice • 1.5 cups brown rice • 3 cups water BBQ Grilled Chicken • 2 teaspoons dried thyme • 1/2 teaspoon allspice • 1/4 teaspoon nutmeg • 1/4 teaspoon cinnamon • 1/4 teaspoon cayenne • 1 teaspoon garlic • 1/4 teaspoon pepper • 1/4 teaspoon salt • 2 lbs. boneless, skinless chicken breast • 1/3 cup BBQ sauce Coleslaw • 4 cups raw kale coleslaw • 1/4 cup lime juice • 1/4 cup apple cider vinegar • 2 teaspoons honey • 1/2 onion, thinly sliced • 1/4 cup cilantro, chopped • Black Beans + Corn • 1 15oz can black beans, rinsed • 2 ears of corn, shucked • 1 teaspoon cumin • 1/2 lime, juiced Optional Toppings: • Ranch dressing, Avocado, Lime juice Instructions 1. Preheat your grill to 400ºF and add rice and water to a saucepan. Bring to a boil and reduce to simmer until rice is light and fluffy. Set aside. 2. Next mix all of the spices for the BBQ chicken into a small bowl. Evenly distribute dry rub all over chicken breasts. 3. Place chicken breasts and corn on the grill for 20-25 minutes, rotating corn every five minutes. 4. At 10 minutes, flip chicken breasts and add half of the BBQ sauce. Grill for remaining 10-15 minutes. 5. While chicken and corn are on the grill, place all ingredients for coleslaw into a large bowl. Mix well and place in the fridge. 6. In a separate medium-sized bowl, add beans, cumin, and lime juice. Set aside. 7. Remove chicken* and corn from grill. 8. Cut corn off the cob and place it in the medium-sized bowl with the black bean mixture. Mix well. 9. Cut chicken into cubes and toss with the rest of the BBQ sauce. Evenly distribute into 6 bowls or meal prep containers. 10. Remove slaw from the fridge and evenly distribute corn mixture, slaw, and rice into the bowls.

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