L1 — Mediterranean Chicken Fillet & Kamut Bowl
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Plan Ahead — Soak Overnight
Kamut must soak 8–12 hrs before cooking, OR use a pressure cooker to skip the soak (35 min High pressure).
Ingredients
- Chicken breast fillets1.2 kg
- Dry Kamut (Khorasan wheat), soaked overnight300 g
- Cherry tomatoes, halved1½ cups
- Large zucchini, diced1
- Red bell pepper, diced1 large
- Red onion, diced1 medium
- Garlic, minced4 cloves
- Lemons, juiced2
- Olive oil4 tbsp
- Ground cumin1½ tsp
- Smoked paprika1½ tsp
- Dried oregano1 tsp
- Dried thyme1 tsp
- Flat-leaf parsley, choppedlarge handful
- Kalamata olives, pitted100 g — optional
Nutrition / serving
Calories
490 kcal
Protein
46 g
Carbs
44 g
Fat
13 g
Fiber
6 g
Sodium
Low–Moderate
Cost Estimate
Total Ingredients
~$27.00
CAD
Per Serving
~$4.50 / serving
Kamut: Bob's Red Mill at Loblaws or IGA — not at Costco.
Instructions
bedtimeNight Before — Soak the Kamut
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.