Servings: 4; Total Time: 45-minutes
Recipe developed by: Shannon Costello, RDN, LD with CFW
Cooked Protein of Choice (choose 1)
- 12-16 ounces cooked skinless chicken breast, cubed OR
- 2 cups canned chickpeas, rinsed, seasoned & roasted
- ½ cup uncooked brown rice or quinoa
- 1 cup water or low-sodium broth
- 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
- Sesame seeds
- Fresh herbs
- Diced avocado
- Slivered almonds
- Sunflower seeds
- Hot sauce
- 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.
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.