NBC4's Health and Fitness Expo is coming to the Washington Convention Center on January 12 and 13.
You can watch cooking demonstrations at the Expo's Cooking 4 You stage.
Here is a healthy and delicious Blackened Chicken & Kale Bowl recipe that Matchbox Vintage Pizza Bistro will showcase at the Expo at 3pm Saturday afternoon. This recipe will be cooked for you by Chef Jim Drost, Director of Culinary Operations, along with NBC4's Tommy McFly.
Blackened Chicken and Red Kale Bowl
1 4 oz chicken breast
½ tbsp. blackening seasoning
2 oz red kale blend
2 oz dressed farro
2 oz marinated grape tomatoes
¼ avocado diced
Marinated Chick Peas
1.5 oz Mango Vinaigrette
1. Place chicken breast, presentation side down in the blackening seasoning. Place on hot, oiled grill and cook for 4 minutes, turn and cook for 3 additional minutes. Flip and grill for 2 minutes or until cooked through. Remove from grill and allow to rest.
2. Begin assembly. Toss red kale with mango vinaigrette.
3. Place in bottom of bowl. Add small piles of marinated farro, grape tomatoes, diced avocado, radish slices and chick peas. Leave space to top with blackened chicken.
2 cups farro
4 cups vegetable broth
¼ cup red wine vinegar
2 tbsp chopped parsley
1 tbsp chopped mint
1. In medium pot, add farro and a drizzle of olive oil. Stir to coat each grain, toast over medium heat until farro is fragrant.
2. Add vegetable broth, stir and bring to boil and reduce heat to simmer. Cook until farro is soft but still chew in the center, about 10 minutes. Remove from heat and cover for 10 minutes to allow the rest of the liquid to absorb. Turn out onto sheet tray or plate and allow cooling.
3. Once Cool, mix in the herbs, vinegar and oil. Reserve.
Marinated Chick Peas
2 cups garbanzo beans, soaked overnight and drained
8 cups water
1 carrot, rough chop
1 small onion, rough chop
1 bay leaf
1 tsp black peppercorns
1. After garbanzo beans have been drained, rinse lightly with running water.
2. Place garbanzo into medium pot, add rough chopped vegetables, bay leaf and peppercorns.
3. Bring to boil, reduce to simmer and allow to cook for 1.5-2 hours.
4. Skim the top a few times throughout cooking to remove impurities.
5. Taste a chickpea to see if completely cooked. If cooked, remove from stove and allow to cool in the liquid.
6. Remove amount of chickpeas needed and lightly dress with mango vinaigrette.
1/3 cup Extra Virgin Olive Oil
1 vol oz mango chutney
½ vol oz Dijon mustard
2 tbsp red wine vinegar
1 tsp chopped garlic
1 tbsp chopped shallots
1/8th blacken seasoning
1. Whisk together all ingredients except for extra virgin olive oil.
2. Slowly drizzle in olive oil to form an emulsion.