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DINNER BOWL RECIPES

1.  GREEK CHICKEN RICE BOWLS

GREEK CHICKEN BOWL.jpg

INGREDIENTS:

GREEK MARINADE/DRESSING:

1/4 cup extra virgin olive oil

1/4 cup fresh lemon juice (juice of 1-2 lemons)

1/2 Tbsp red wine vinegar

2 tsp minced garlic (or garlic paste)

1 1/2 Tbsp dried oregano

1 tsp kosher salt

1/2 tsp black pepper

RICE BOWL:

8-12 boneless skinless chicken thighs (can also use chicken breasts)

2 cups chopped seedless cucumbers

4 roma tomatoes, chopped

1 cup kalamata olives, sliced

1 medium red onion, coarsely chopped

1 cup crumbled feta cheese optional but recommended

hummus

2 cups cooked rice

INSTRUCTIONS

PREPARE DRESSING:

To a small mixing bowl, add dressing ingredients and whisk to combine well.  Save 1/2 of the dressing (about 1/4 cup) in an airtight container to use later as a dressing.

RICE BOWL:

Add remainder of dressing to a large resealable plastic bag with chicken thighs.  Close bag and massage marinade into the chicken.  Refrigerate for several hours if desired.

Heat a large skillet over MED-HIGH heat and drizzle a bit of olive oil into the skillet.  Pat chicken thighs with a paper towel to remove excess marinade and cook chicken, about 4-5 minutes per side, until golden and cooked through.

Remove chicken to a plate to rest while you prepare the other ingredients.

Chop cucumber, onion, tomatoes, and olives and set aside.

To each bowl, add some of the rice, feta cheese, cucumbers, tomatoes, onions, and olives.  Add a dollop of hummus to the bowls and add 2-3 chicken thighs per bowl.

Serve with whole grain pita or flatbread if desired.

Recipe and Image from The Chunky Chef

2.  TERIYAKI CHICKEN BOWLS

TERIYAKI CHICKEN.jpg

INGREDIENTS:

6 Boneless skinless chicken thighs

2 cups soy sauce I used low sodium

3/4 cup brown sugar I used dark but either is fine

1 inch fresh ginger grated

2 cloves of garlic grated

1/4 cup sesame oil

5 green onions sliced thinly (white and green parts)

1/2 tsp Sesame seeds for garnish optional

INSTRUCTIONS:

Combine all of the ingredients, except for the chicken, in a closable storage bag or large bowl. Shake or stir to dissolve sugar. Scoop out about 1/2 cup and set aside. Add chicken to the bag/bowl and allow to marinate for two hours or even overnight.

When it's time to grill, remove chicken from the bag/bowl and shake to remove extra liquid. Discard the marinade. Grill until cooked thoroughly, approximately 6 to 8 minutes per side. Remove and cover loosely with foil for 10 minutes.

While the meat is resting, heat reserved sauce until thickened, approximately 10 minutes.

Chop the chicken in small pieces and serve over rice. Drizzle with thickened sauce and garnish with sesame seeds if desired.

Recipe and Image from Hostess At Heart

3.  FISH TACO RICE BOWLS

FISH TACO BOWL.jpg

INGREDIENTS:

1 cup uncooked brown rice

1¾ cup water

1.25lbs. salmon, skin removed

¼ teaspoon chipotle chili powder

1 teaspoon garlic powder

1 teaspoon smoked paprika

½ teaspoon salt

¼ teaspoon ground black pepper

1 tablespoon canola oil

2 avocados, mash

2 tablespoons lime juice

2 cups purple cabbage, sliced

1 cup of sliced jicama

1 cup diced roma tomatoes

Picked Onions

Cilantro Lime Dressing:

1 tablespoon red onion

1 garlic clove

1 cup fresh cilantro

¼ cup canola oil

2 tablespoons fresh lime juice

2 tablespoons red wine vinegar

1 tablespoon honey

2 teaspoons dijon mustard

¼ teaspoon of sea salt

pinch of ground cumin

INSTRUCTIONS:

Add water and rice to a microwave safe bowl and cover. Cook in microwave on HIGH for 10 minutes. Let sit to cool and then fluff with a fork.

In a small bowl, add chipotle chili powder, garlic powder, smoked paprika, ½ teaspoon of salt, and ¼ teaspoon of black pepper. Stir to mix.

Pat the fish dry and rub spice blend on both sides of the fish.

Heat large skillet to medium high heat. Add 1 tablespoon of canola oil to the pan, then gently place prepared fish in pan. Sear on both sides for 4-5 minutes. Remove from pan and let rest.

To a food processor add red onion, garlic clove, fresh cilantro, ¼ cup of canola oil, lime juice, red wine vinegar, honey, dijon mustard, ¼ teaspoon salt, and cumin. Blend until smooth. Set aside.

In a small bowl, add mashed avocado and 2 tablespoons of lime juice. Season with salt to taste. Stir everything together.

Assemble the bowls: add ½ cup of rice, one filet of fish, a generous scoop of avocado mash, ½ cup purple cabbage, ¼ cup of sliced jicama, ¼ cup of diced tomato. Drizzle with dressing mixture and serve!

Recipe and Image from Joyful Healthy Eats

4. BALSAMIC BRUSSELS SPROUTS AND CHICKEN AND QUINOA BOWLS

BALSAMIC BRUSSEL SPROUT BOWL.jpg

INGREDIENTS:

For the brussels sprouts:

2 cups brussels sprouts , trimmed and cut in half

3 tbsp olive oil

1/4 cup balsamic vinegar

2 tbsp soy sauce

1/4 tsp black pepper

For the chicken:

2 6 oz boneless skinless chicken breasts

2 tbsp olive oil

1 tbsp soy sauce

1/4 cup balsamic vinegar

1 garlic clove , minced

1 tsp dried oregano

1/2 tsp salt

Other:

2 cups fresh baby spinach washed

2 cups cooked quinoa

2 tbsp toasted pumpkin seeds (pepitas)

INSTRUCTIONS:

For the brussels sprouts:

Preheat oven to 425 F. Grease a baking sheet with cooking spray. (You can line with aluminum foil and then grease with cooking spray).

Toss brussels sprouts in olive oil, balsamic vinegar, soy sauce and black pepper. Spread sprouts oven baking sheet. Bake for 25-30 minutes, until tender, tossing occasionally.

Remove from the oven and place in a bowl. Season with salt and pepper if necessary.

For the chicken:

In a bowl combine balsamic vinegar, soy sauce, olive oil, oregano, salt and garlic clove. Add chicken to the bowl.Let it marinade for a few minutes.

Adjust oven temperature to 400F.

Spray a glass baking dish with cooking spray and transfer chicken. Pour excess marinade on top. Bake uncovered for 34-40 minutes until a thermometer reads 160F. You can baste the chicken while baking if you'd like.

To assemble:

Prepare 2 bowls and divide the quinoa, brussels sprouts and spinach between them. Slice chicken breast and add it to the bowls. Top with pepitas. Season with additional salt, pepper or soy sauce.

Recipe and Image from Cooking LSL