Energy bowls, Buddha bowls, grain bowls. You’ve heard about them, however what are they?
Primarily an all-in-one meal in a bowl.
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The important thing elements embody:
The bottom: An entire grain that makes up about one-fourth of your bowl.
Greens: A wide range of uncooked or cooked greens in quite a lot of colours. The greens ought to make up not less than half of your bowl.
Protein: Lean protein of any variety. It may be plant-based (beans, lentils or tofu), animal-based (lean hen, fish or beef) or each. This could make up about one-fourth of your bowl.
You then prime every thing with a lightweight dressing or one thing with a bit of crunch (nuts or seeds).
The entire grain we selected for this recipe was quinoa (pronounced KEEN-wah). Quinoa has a candy, nutty taste that enhances the opposite elements. This entire grain is of course gluten-free and better in protein than most grains. It’s additionally excessive in fiber and a supply of iron, magnesium, potassium and B nutritional vitamins akin to riboflavin, B6, niacin and thiamin. Remember to rinse quinoa earlier than cooking it to take away its coating known as saponin that has a bitter style. Be cautious to not add an excessive amount of water or overcook it as a result of quinoa can change into mushy.
With tender hen, filling entire grains, contemporary veggies and creamy yogurt, immediately’s hen bowl hits all the best notes by way of taste, texture and flexibility.
Every serving supplies two servings of greens, one serving of entire grains and a 3-ounce serving of lean protein. Pair it with a small bowl of fruit and a glass of milk or calcium-fortified soy milk for a filling meal.
This can be a nice recipe to place collectively on the weekend for work or faculty lunches all through the week. It’s also possible to serve it at residence. Set out the elements buffet-style so relations can customise bowls to their very own tastes.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being info, go to henryford.com/blog and for questions on immediately’s recipe electronic mail HenryFordLiveWell@hfhs.org.
Greek Hen Quinoa Bowl
Serves: 4 / Prep time: half-hour / Complete time: 40 minutes plus marinating time
¾ pound boneless, skinless hen breast
⅔ cup dry quinoa
1 ½ cups water
1 cup cherry tomatoes, sliced
1 cup cucumber, diced
1 cup pink onion, sliced
1 cup low-sodium chickpeas, drained
16 black olives
Marinade:
1 tablespoon balsamic vinegar
1 tablespoon lemon juice
1 tablespoon olive oil
1 clove garlic, minced
¼ teaspoon oregano
¼ teaspoon black pepper
¼ teaspoon salt
Topping:
½ cup plain, non-fat Greek yogurt
Slice the hen breast into skinny strips and place in a gallon-size bag. Add the balsamic vinegar, lemon juice, olive oil, garlic, oregano, black pepper and salt to the bag. Seal bag whereas urgent extra air out. Rub the surface of the bag ensuring the hen is roofed with marinade. Place bag within the fridge and marinate 2-4 hours.
Fill a small saucepan with 1½ cups water and the dry quinoa. Carry water and quinoa to a speedy boil over excessive warmth. Cut back warmth and canopy. Simmer 15-20 minutes or till all water is absorbed.
Warmth nonstick pan to medium warmth. Take away hen strips from marinade and add to the pan. Prepare dinner for about 10 minutes. Flip strips over and prepare dinner for an additional 6 minutes or till hen reaches a temperature of 165 levels.
To construct your bowl: Add ½ cup cooked quinoa to every of 4 single-serving bowls. Prepare ¼ of the hen and ¼ cup every of tomatoes, cucumber, pink onion, chickpeas and black olives in every bowl. Prime bowls with 2 tablespoons Greek yogurt and serve.
From Henry Ford LiveWell.
410 energy (23% from fats), 10 grams fats (1.5 grams sat. fats, 0 grams trans fats), 39 grams carbohydrates, 38 grams protein, 402 mg sodium, 73 mg ldl cholesterol, 90 mg calcium, 7 grams fiber. Meals exchanges: 3 protein, 2 vegetable, 2 bread.
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