BOWLED OVER! “Full Hearts Full Bellies” founder Chef Millie Peartree shares her delicious Cajun chicken “soul bowl” recipe!
Cajun Chicken Soul Bowl
quinoa pilaf, roasted maple sweet potatoes, and braised mustard greens
Prep time: 15 minutes
Cook time:
Yield 4 servings
Cajun Chicken
Ingredients
1lb Boneless Skinless Chicken Breast or thighs, diced (I LOVE a good thigh)
1/2 Tbsp Olive Oil or 4 sprays of EVOO cooking spray
1 tsp seasoned salt
1 tsp Cayenne Pepper
1 tsp Paprika
1 tsp Chili Powder
1/2 tsp Garlic Powder
1/2 tsp onion powder
1/2 tsp Black Pepper
1/2 tsp Crushed Red Pepper Flakes
1 Tbsp Brown Sugar
Instructions
Use a paper towel to pat dry the diced chicken breast before adding to a bowl and tossing with the olive oil.
Mix the spices and brown sugar in a small bowl before adding to the chicken. Toss until evenly coated.
Add the chicken to an air fryer basket in an even layer. Cook at 400ºF for 8-10 minutes until internal temperature reaches 165 degrees
Quinoa Pilaf
INGREDIENTS
1 cup quinoa, pre-rinsed or rinsed
1⅔ cups low sodium chicken broth or vegetable broth
1 tsp seasoned salt
2 tablespoons extra virgin olive oil, divided
1 medium yellow onion, finely chopped
2 small carrots, peeled and diced
2 stalks of celery diced
2 sprigs fresh thyme
2 cloves garlic, minced
1/2 tsp kosher salt
1/2 tsp ground black pepper
¼ cup chopped fresh parsley
INSTRUCTIONS
Combine quinoa and chicken broth and seasoned salt in a medium sauce pan. Bring to a boil, then turn heat down to low, cover and simmer until quinoa is cooked, about 15 minutes.
In the meantime, heat 2 tablespoons of the olive oil in a large sauté pan over medium heat. Add the onions, carrot, celery and time Salt and black pepper and cook, stirring occasionally, until they start to soften, 5-7 minutes.
Add cooked quinoa to vegetables and stir and chopped parsley. Taste and adjust seasoning if necessary. Serve hot or warm.
Maple Roasted sweet potatoes
2 pounds sweet potatoes, peeled and cut into 1-inch cubes (5 cups)
1 tablespoons extra-virgin olive oil
¼ cup maple syrup
1 teaspoon coarse kosher salt
1 teaspoon ground cinnamon
¼ teaspoon black pepper
Zest of 1 orange
Instructions
Step 1
Set 2 oven racks in the middle and bottom of the oven, and heat oven to 425 degrees. Line 2 rimmed half-sheet pans with parchment paper or silicone mats.
Step 2
In a large mixing bowl, drizzle the vegetables with olive oil and maple syrup, making sure they’re all evenly coated. Sprinkle with the salt, cinnamon, pepper and orange zest, and, using your hands, toss the vegetables to coat them evenly in the oil and spices.
Step 3
Transfer to the baking sheets. Roast, switching the baking sheets on their racks and stirring the vegetables halfway through cooking, until the largest piece of squash is tender all the way through, about 30 minutes. Remove the baking sheets from the oven and turn on the broiler.
Step 4
Take turns placing each baking sheet under the broiler for 1 to 2 minutes to caramelize the vegetables. Serve hot, warm or cold tossed in salad.
Sautéed Mustard Greens
Ingredients
1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp crushed red pepper flakes
2 garlic cloves minced
1 tablespoon olive oil
1 sweet onion (such as Vidalia), halved and thinly sliced
1 tsp Coarse salt
1/2 tsp black pepper
2 tablespoons of water or stock
2 teaspoons cider vinegar
Instructions
Step 1 In a large skillet, heat oil over medium-high. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6 to 8 minutes add garlic until fragrant about 30 seconds. Add garlic powder, onion powder, and crushed red pepper flakes until toasted
Add water or stock to remove all bits from the bottom of the pan
Add as many greens to skillet as will fit. Cook until wilted, tossing and adding more greens as room becomes available, 2 to 3 minutes. Stir in vinegar; season with salt and pepper, and serve.
Pear and apple crisp
Ingredients
2 pounds ripe Bosc pears (4 pears)
2 pounds Granny Smith apples(6 apples)
1 cup dried cranberries (rehydrated in boiling water)
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed orange juice
2 tablespoons freshly squeezed lemon juice
2 tablespoons maple syrup
1/2 cup granulated sugar
3 Tbsp corn starch
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
For the topping:
1 1/2 cups all-purpose flour
3/4 cup granulated sugar
3/4 cup light brown sugar, lightly packed
1/2 teaspoon kosher salt
1 cup old-fashioned oatmeal
1/2 pound (2 sticks) cold unsalted butter, diced
Preheat the oven to 350 degrees F.
Peel, core, and cut the pears and apples into large chunks. Place the fruit in a large bowl and add the zests, juices, sugar, cornstarch, cinnamon, and nutmeg. Pour into a 9 by 12 by 2-inch baking dish or individual Ramekins ( I would to do ramekins)
For the topping: Combine the flour, sugars, salt, oatmeal, and butter in the bowl mix with hands or worse spoon until the mixture is in large crumbles. Sprinkle evenly over the fruit, covering the fruit completely.
Place the baking dish or ramekins on a sheet pan and bake for 50 minutes to 1 hour, until the top is brown and the fruit is bubbly. Serve warn with ice cream and or whipped cream
