Mediterranean Chicken Fillet & Kamut Bowl
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~$4.50 CAD per serving (estimate)
Ingredients
- 1.2 kgChicken breast fillets
- 300 gDry Kamut (Khorasan wheat), soaked overnight
- 1½ cupsCherry tomatoes, halved
- 1Large zucchini, diced
- 1 largeRed bell pepper, diced
- 1 mediumRed onion, diced
- 4 clovesGarlic, minced
- 2Lemons, juiced
- 4 tbspOlive oil
- 1½ tspGround cumin
- 1½ tspSmoked paprika
- 1 tspDried oregano
- 1 tspDried thyme
- Flat-leaf parsley, chopped (large handful)
- 100 gKalamata olives, pitted (optional)
Nutrition / serving
- Calories490 kcal
- Protein46 g
- Carbs44 g
- Fat13 g
- Fiber6 g
Cost Estimate
~$4.50 CAD per serving (estimate)
Instructions
Cook the Kamut
After soaking, place Kamut in a saucepan. Cover with 3× volume of fresh water. Bring to boil, reduce to steady simmer, cook uncovered 45–55 min until tender but pleasantly chewy. Drain. Season with salt.
Roast the vegetables
Preheat oven to 200°C (400°F). Toss tomatoes, zucchini, bell pepper, and onion with 2 tbsp olive oil, cumin, paprika, thyme, salt, and pepper. Spread on a baking sheet. Roast 22–25 min, flipping halfway.
Season and cook chicken
Season chicken with 2 tbsp olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Heat a skillet or grill pan over medium-high. Cook 5–6 min per side until internal temp reaches 74°C (165°F). Rest 5 min, then slice on the diagonal.
Assemble and portion
Combine Kamut, roasted veg, and sliced chicken in a large bowl. Add remaining lemon juice and parsley. Toss. Divide into 6 equal portions. Store 4 in fridge. Freeze 2.
Freeze & Reheat
Kamut freezes exceptionally well — dense kernel holds texture far better than rice or couscous. Cool 2 portions completely. Store in airtight containers. Freeze up to 3 months. Reheat at 70% microwave power 4–5 min with 2 tbsp water.
Chef's Cool Facts
Ancient Kamut
Kamut's kernel is 2–3× the size of a modern wheat kernel. The larger cell structure creates a natural 'pop' of chewiness and a buttery flavour due to higher lipid content.
Selenium Rich
Kamut contains selenium at levels 2–3× higher than regular wheat — a mineral critical for thyroid function and immune response.
6,000 Years Old
Archaeological evidence places Khorasan wheat cultivation at over 6,000 years ago — one of the oldest cultivated grains in human history.