HEALTHY MEAL IN A BOWL
1. Greek buddha bowl
Greek buddha bowl is a great hearty vegetarian dish filled with Greek feta, chickpeas, kamut couscous, cucumber, tomato, kale chips and kalamatas olives topped with a Greek dressing for a healthy and colorful weeknight dinner.
Ingredients
Chickpeas
Feta Cheese
Cherry Tomatoes
Kale Chips
Kamut Couscous (or normal)
Cucumber
Kalamata olives
Greek Dressing (per serving)
3 tbsp of extra virgin olive oil
1 lime or ½ lemon juice
flat leave parsley finely chopped
½ garlic clove finely chopped
Salt and pepper
Method
- Cut and place the ingredients in the bowls
- Mix up the dressing ingredients and add to the bowl
2. Chicken burrito bowl
By leaving out the carb-heavy tortilla wrap, this chicken burrito bowl is made diabetic-friendly.
Ingredients
½ cup quinoa, rinsed and drained
1 teaspoon ground cumin
½ teaspoon salt
½ teaspoon black pepper
2 8-ounce skinless, boneless chicken breast halves, halved horizontally
1 tablespoon olive oil
¼ of a peeled avocado
¼ cup finely snipped fresh cilantro
2 tablespoons plain fat-free Greek yogurt
1 to 2 teaspoons lime juice
3 to 4 tablespoons fat-free milk (optional)
2 cups shredded iceberg lettuce
1 cup chopped tomatoes
1/2 of a 15-oz. can (3/4 cup) reduced-sodium pinto beans, rinsed and drained
¼ cup shredded reduced-fat cheddar cheese (1 oz.)
2 tablespoons roasted and salted pumpkin seeds (pepitas)
Method
- Cook quinoa with cumin and 1/4 teaspoon of the salt and pepper according to package directions
- Meanwhile, sprinkle both sides of chicken with remaining 1/4 teaspoon salt and pepper. In a 10-inch nonstick skillet heat oil over medium. Add chicken; cook 6 to 8 minutes or until no longer pink, turning once. Remove and let stand 5 minutes. Cut into strips
- In a small bowl combine avocado, cilantro, yogurt and lime juice until nearly smooth. If desired, thin with milk to reach drizzling consistency
- Divide lettuce among individual bowls. Top with quinoa, tomatoes, beans, chicken, avocado mixture, cheese and pepitas
