Servings: 4; Total Time: 45-minutes
Recipe developed by: Shannon Costello, RDN, LD with CFW
Ingredients:
Cooked Protein of Choice (choose 1)
- 12-16 ounces cooked skinless chicken breast, cubed OR
- 2 cups canned chickpeas, rinsed, seasoned & roasted
Grains:
- ½ cup uncooked brown rice or quinoa
- 1 cup water or low-sodium broth
Roasted Veggies:
- 2 tablespoons olive or avocado oil
- 2 medium sweet potatoes, cut into 1 inch cubes
- 12 ounces Brussels sprouts, quartered
- ½ medium red onion, roughly cubed
- Salt & pepper, to taste
Dark Leafy Greens:
- 4 heaping handfuls chopped kale or cabbage
- 2 teaspoons lemon juice or apple cider vinegar
- Pinch of salt
- Hummus Dressing
- ¼ cup pre-made hummus of any flavor
- 1 tablespoon lemon juice
- 2-4 tablespoons water
- 1 teaspoon olive oil
Optional Toppings:
- Sesame seeds
- Fresh herbs
- Diced avocado
- Slivered almonds
- Sunflower seeds
- Hot sauce
Preparation Instructions:
- Wash your hands thoroughly with soap and warm water.
- Review all meal components before prep. Ensure choice of protein is cooked as desired or is added into the cooking process.
- Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
- Cook brown rice/quinoa in water or broth according to package directions.
- Place sweet potatoes on prepared baking sheet and drizzle with 1 tablespoon oil, salt & pepper. Toss with hands to lightly coat and spread in a single layer. Bake for 10 minutes.
- Remove sweet potatoes from oven and add Brussel sprouts and onion. Drizzle remaining 1 tablespoon oil and additional seasonings. Toss again to lightly coat. Spread in a single layer and bake for an additional 12-15 minutes, or until sprouts are lightly charred and potatoes are fork-tender.
- While veggies finish baking, prepare greens. Heat a medium skillet over medium-low heat and add 1 tablespoon water. Once hot, add kale/cabbage, lemon juice/cider, and salt. Stir and cook for about 5 minutes or until slightly wilted.
- Prepare the Hummus Dressing. Add all ingredients in a small bowl and whisk until smooth, adding additional water until desired consistency.
- Once all components are cooked, prepare your bowl. Arrange desired portion of each component into serving bowl – cooked grain, wilted greens, roasted veggies, and cooked protein. Drizzle dressing and add any additional toppings.
Nutrition tip:
Explore the tasty and nutritious possibilities with the meal component method, as used in this warming nourish bowl. A great option for those following a Heart-Healthy, Smart Carb, and/or Low sodium dietary plan.