Can use tofu, plant-based meat, or keep it as a vegetable based bowl.
Gluten free.
Bowls are a fantastic way to pack a lot of nutrients into one meal and being absolutely delicious.
Avocado is a healthy fat source. Packed with omegas, fiber, and minerals. Avocados are an aid for digestion and the absorption of vitamins.
Tomatoes are packed with antioxidants that help fight against cancers and heart disease. Great source of vitamins A, vitamins K, folate, and potassium.
Black beans are great for the entire body. This food is packed with fiber to aid in digestion, great source of plant based protein, maintains blood sugar, and fights against the chances of diabetes. In addition, black beans have folate, manganese, magnesium, and iron. This is a food that should be included in everyone’s diet.
Cilantro is another herb that helps fight inflammation. Some do not realize how much nutrition is packed in the herbs they use just to add flavor to their dishes! The anti-inflammatory properties help fight against cancers and diabetes.
Red bell peppers are full of fiber, vitamin A, vitamin K, iron, and folate. Did you know the red bell pepper is the healthiest of the peppers because it is harvested the latest? This gives the pepper a chance to receive all the nutrients it needs before being eaten. Red is the last color the pepper turns as it grows.
Romaine might not be packed with fiber, but it is packed with vitamins and antioxidants. Romaine is a good source of vitamin C, vitamin K, beta-carotene that converts into vitamin A, and folate.
- Jasmine rice – 1 cup
- Olive oil – as needed (will need for rice, cooking chicken, and sauteing onions/peppers)
- Black beans – if you are boiling them from raw form, 1/2 cup. If you are using canned beans add as much into your bowl as your diet allows. You can store canned beans in an airtight container in the fridge for up to 3 days.
- Chicken breast (6oz) or your choice of plant based protein
- Corn – 1/2 cob
- Roma tomato – 1
- Red onion – 1/8 of an onion
- Cilantro, minced – 1/2 bunch
- Lime, juiced – 2
- Romaine, chiffonade or thinly sliced – 3 leaves
- Avocado – 1/2
- Queso fresco is my recommendation for this bowl, but you can use the cheese of your preference.
- Salt, black pepper pepper, garlic powder, onion powder, cumin, paprika, coriander, thyme, and oregano. These are the spices you will use to season your chicken.
Jasmine rice
- In a pot, bring 1 cup of water to boil. Season water with salt and olive oil.
- While water is boiling, wash rice.
- When water gets to a boil, add in washed rice and reduce to low-medium. Cover with a lid.
- Let rice absorb water.
- Once you see a majority of the water absorbed, taste the rice to see if it needs additional water or just more time steaming.
- How to tell? If you try the rice and it is very al dente, and there is not much water left to be absorbed, add a 1/4 cup or less of water, olive oil, and a dash of more salt. If the rice is al dente, but still has water to absorb, put the lid back on and reduce to low. This will allow the rice to continue steaming and become softer.
- The olive oil and salt is just to season the rice and avoid it being bland.
- After rice is cooked and soft, allow to cool slightly. This will avoid the cilantro browning when it is added to the rice.
- Once cooled, add the juice of one lime and use some of the chopped cilantro
- Mix well. Serve warm.
Corn
- In a pot, bring water to boil.
- Add corn cob and boil for about 10 minutes.
- Remove from water.
- Let cob cool.
- After cob has cooled, cut corn off the cob and set in a bowl on the side until ready to plate up.
Chicken breast
- Clean chicken and cut into large cubes.
- Season with salt, black pepper pepper, garlic powder, onion powder, cumin, paprika, coriander, thyme, and oregano.
- In a saute pan, add olive oil. This is not a high heat oil so avoid letting the pan get too hot before adding the chicken or you will burn the oil before you get to add in the chicken.
- Once pan is hot, add chicken and cover with a lid. This will avoid chicken drying out. The breast is the most lean part of the chicken so it good to maintain any moisture.
- After the water is absorbed, remove cover and allow chicken to gain color.
- Cook thoroughly.
- Remove chicken from pan, and keep pan warm. Add more olive oil. Take cut red peppers and onions, season with salt and pepper. Add to the pan and saute until aromatic.
While the chicken is cooking, begin cutting all the fresh veggies. Have them done so your bowl is ready to serve when the chicken is finished cooking.
Pico de gallo
- Dice roma tomatoes, red onion, and cilantro.
- Mix together in a mixing bowl.
- Add juice of a lime, olive oil, salt, and pepper. I like to add a little cumin in my pico as well!
- Combine well.
In a bowl, add rice as the base. Add chicken or plant based protein, grilled peppers, corn, black beans, lettuce, pico, cheese, and avocado.
Enjoy!