Grilled Honey Mustard Chicken, Arugula and Summer Veggie Rice Bowl

Grilled Honey Mustard Chicken, Arugula and Summer Veggie Rice Bowl

For a quick, keep-the-kitchen-cool meal that incorporates many of summer’s favorite garden vegetables look no further than this protein-rich rice bowl. Rice bowls are perfect one dish eating as you can easily mix and match your favorite proteins, vegetables and dressings depending on the season and what’s in the fridge.

Grilled Honey Mustard Chicken, Arugula and Summer Veggie Rice Bowl
    Servings
    4 people
    Cook Time
    25-30 minutes
    Meal Plan
    Add to Meal Plan:
    This recipe has been added to your Meal Plan
    Servings
    4 people
    Cook Time
    25-30 minutes
    Meal Plan
    Add to Meal Plan:
    This recipe has been added to your Meal Plan
    Ingredients
    • 1cup instant brown rice
    • 4cup arugula
    • 2tablespoon Dijon mustard
    • 2 1/2tablespoon honey, divided
    • 1 1/2 pound boneless, skinless chicken thighs
    • sea salt and ground black pepper, to taste
    • 2 ears of fresh corn, husks and silks removed
    • 1 large tomato, seeds removed and diced
    • 1 cucumber peeled and diced
    • 1 large red sweet pepper, seeds and membrane removed, diced
    • 1/2cup fresh basil leaves, chiffonade *
    • 1/4cup grape seed oil (or canola oil)
    • 2tablespoon apple cider vinegar
    • 1/2teaspoon sea salt
    • 1/4teaspoon ground black pepper
    • 1 1/2teaspoon Dijon mustard
    Instructions
    1. Preheat grill to medium-high heat.

    2. Combine the rice and 1 3/4 cup water in a saucepan and cook according to package directions. Keep warm and set aside.

    3. While the rice cooks, prepare the chicken's marinade: combine the Dijon mustard and 2 tablespoons of honey in a small bowl. Set aside.

    4. Season the chicken thighs with salt and pepper. Grill the chicken for 3 minutes. Turn and baste chicken with honey mustard mixture; cook another 2 minutes. Turn and baste chicken with honey mustard mixture one last time, grilling an additional 2-3 minutes or until chicken is cooked all the way through but still moist. Remove from grill and transfer to a cutting board. Let cool slightly and chop chicken into bite sized pieces.

    5. Place the two ears of corn on the grill at the same time as the chicken, turning ears each time you baste the chicken. Remove the corn at the same time as the chicken and let ears cool.

    6. While corn and chicken grill, combine the tomato and the following 3 ingredients (through basil leaves) in a medium bowl. Set aside until ready to assemble salad.
    7. To make the salad vinaigrette: combine the grape seed oil, 1/2 tablespoon honey and the following 4 ingredients (through dijon mustard) in a small bowl whisking until the oil emulsifies. Set aside until ready to assemble salad.

    8. When the corn has cooled, cut the kernels from the cob and fold into the tomato mixture. Stir in 1-2 tablespoons salad vinaigrette.

    9. To assemble the meal, evenly divide the rice amongst pasta-type bowls. Top each serving with 1 cup arugula, and evenly divide the chopped chicken. Drizzle each serving with 1 tablespoon of vinaigrette and spoon 1/2 cup tomato mixture on top.

    Recipe Notes

    *Chiffonade means to cut into long slivers. Stack the basil leaves and roll lengthwise like a cigar. Cut the rolled basil leaves crosswise and separate the long slivers.

    For a vegetarian version, you could grill tofu (or tempeh) for 5 minutes each side that has been marinated for 10-15 minutes in the honey mustard marinade. Not a fan of soy, then try adding a can of white beans to the tomato mixture.

    I think the next time I make this I'll throw Alaskan wild salmon on the grill in place of the chicken and get my healthy omegas and fats in for the day.

    Other summer veggies that may be growing in your garden or are abundant at the farmer's markets are zucchini, yellow squash, eggplant, snap peas, and green beans. For a change of pace, toss the summer veggies (yes, even the cucumber and tomato) in some olive oil and grill them prior to dicing.

    A tip to cut the kernels from the cob: make a well in the center of the tomato mixture and stand the ear of corn upright. Cut off the kernels right into the mixture, which prevents flying kernels all over the counter and cutting board that need to be retrieved.

    Leave a Reply