JWU Recipes: Greek Power Bowl

When you think of chefs, you likely think of white coats. No surprise: There is a long (and interesting) tradition tied to the culinary uniform. You'll see it at Johnson & Wales, too. Take a tour of the culinary labs on the Providence Campus or Charlotte Campus, and you're met with a sea of starched jackets, pressed to perfection and not a stain in sight.

But while the university’s culinary programs are steeped in tradition, they are also bursting with innovation and preparing students for exciting careers in food. After all, food is inextricably linked to health, and many of those students in white coats are training to make a difference in the kitchen and in hospitals, doctors' offices and beyond.

Just ask Ryan Farley ‘22, a JWU student in Dietetics and Applied Nutrition. “I’ve worked in restaurants for years,” he said. “I wanted to do something more, to make an impact on people’s lives.” His goal is to work on the medical side of nutrition, directly with patients, crafting nutrition plans based on their dietary needs. Through his coursework, he’s getting a hefty portion of science classes like biology, chemistry and human physiology, balanced with a healthy dose of culinary labs that allow him to apply his craft in new ways. For example, he said, “In Designing Healthy Desserts, you might be given a worksheet of substitutes and then asked to make chocolate mousse, bread, muffins, etc., tailored to dietary restrictions.”

His recipe for a Greek Power Bowl relies on fresh produce, lean protein, and healthy fats. “I wasn’t always the healthiest person,” Ryan began, “but I’ve learned that tiny substitutions make a big difference—and they’re easy too.”

 

Greek Power Bowl

Serves 4

If you don’t have access to a grill, substitute baked chicken for the grilled chicken. You can top with the bowl with a variety of other fresh vegetables or even swap the chickpeas for hummus, if you prefer. This bowl is super nutritious and has a lot of protein to get you through your day.

Grilled Chicken

1 quart low-fat Greek yogurt
1 teaspoon onion powder
5 garlic cloves, peeled and smashed
2 tablespoons chopped fresh mint
1 teaspoon chopped fresh oregano
2 pounds chicken breast, boneless, skin-on

 

Roasted Chickpeas

2 cups canned chickpeas, drained
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper

 

Greek Salad

2 cups cherry tomatoes, halved
2 cup Hot House/English cucumber, deseeded and sliced into half-moons
1 red onion, thinly sliced
1 cup green bell pepper, diced
1 cup Feta cheese, crumbled
1 teaspoon fresh oregano
¼ cup olive oil
¼ teaspoon salt

 

Tzatziki Sauce

1 cup Hot House/English cucumber, peeled and shredded
4 garlic cloves, grated
1 lemon, juiced
½ lime, juiced
1 cup low-fat Greek Yogurt,
1 teaspoon salt
¼ teaspoon white pepper
1 teaspoon fresh dill
1 teaspoon fresh mint

 

Farro with Greek Vinaigrette

1 cup farro, rinsed and drained
3 tablespoon olive oil
1 tablespoon lemon, juiced
1 tablespoon red wine vinegar
¼ teaspoon fresh oregano
¼ teaspoon garlic powder
Salt and pepper to taste

 

1. For grilled chicken: In a bowl, combine Greek yogurt, onion powder, garlic, mint, and oregano. Submerge chicken in marinade, and cover bowl with plastic wrap. Marinate at least 1 hour or up to 24 hours.
2. When ready to grill, lightly oil grill and preheat to medium-high heat. Remove chicken from marinade, and place on grill. Cook 6-7 minutes on one side, flip, and cook for 6-7 minutes more or until thickest part of the chicken reaches 165 °F. Remove from grill, and rest about 5 minutes. Slice and set aside.
3. For roasted chickpeas: Preheat oven to 425 degrees. Mix together all roasted chickpea ingredients in a bowl, and transfer seasoned chickpeas to a baking sheet lined with aluminum foil or non-stick spray. Roast 10 mins or until crunchy on the outside and soft on the inside.
4. For tzatziki sauce: Combine all tzatziki sauce ingredients, taste, and season to taste. Store in the fridge until ready assemble bowl.
5. For Greek salad: Place tomato through oregano into a bowl. Drizzle olive oil over the ingredients, and gently mix. Taste and season to taste.
6. For farro and vinaigrette: Stir together 3 cups water and Farro in a medium saucepan, and cook according to package instructions until al dente. Remove from heat, and let cool at least 10 minutes. Transfer farro to a large mixing bowl, and toss with remaining vinaigrette ingredients until well combined.
7. To assemble bowl, place the farro at the bottom of the bowl as the base. Fan out the sliced chicken on one side of the bowl, and then place the Greek salad on one side and roasted chickpeas on the opposite side. Drizzle tzatziki sauce over bowl, and serve.

Per serving: 380 calories, 26g fat (6g saturated, 0g trans), 60mg cholesterol, 380mg sodium, 16g carbohydrate (2g dietary fiber, 4g total sugar), 21g protein

Nutrition Powerhouse

Farro

Ryan said he chose this high-fiber, flavorful grain because of its health benefits and the fact that its Mediterranean heritage makes it a natural in this Greek dish. It cooks like pasta, and you can find it in most supermarkets with rice and grains.

Fresh vegetables

Think high volume, low calorie, Ryan advised when building a pre-workout meal. You can eat a lot and not feel sluggish.

Olive oil

When you’re selecting an olive oil, match the country of origin to the dish, if you can. “I grew up getting olive oil from my family’s farm in Greece,” Ryan said.

Lean protein

Ryan marinated the chicken with the skin on to tenderize it and keep it moist. After cooking, he removed the skin and served. “Healthwise, try different cooking methods,” Ryan recommends. Grilling adds a lot of flavor and is traditional to the culture of the dish. “I grew up with lamb spinning over a grill every Easter.”

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