Dinner in a Bowl
I recently saw this article in Woman's Day.
"The secret to making a fast, nutritious, family-friendly feast Start with a filling base and add ingredients you already have in the fridge."
Step 1: Pick a Base
Wheat Base, Farro, Quinoa, Wild Rice, Brown Rice, Rice Noodles, Soba Noodles, Arugula, Watercress, Spinach, Baby Kale
Step 2: Choose Your Protein
Hoisin Salmon: Season 4 (4 oz.) skinless salmon fillets with 1/2 tsp. each salt and pepper. Brush each fillet with 1 Tablespoon hoisin sauce to coat. On a lined baking sheet, broil until opaque throughout, 2 to 3 minutes per side.
Moroccan Chicken: Combine 1 tsp. sweet paprika, /2 tsp. each ground cumin and cinnamon, 1/4 tsp each salt and pepper, and a pinch of red pepper flakes, Rub onto 4 (5 oz.) boneless, skinless chicken breasts. Heat 1 Tbsp olive oil in a large skillet on medium. Cook chicken breasts until golden brown, 2-3 minutes per side. Transfer to oven and roast at 435 degrees F until just cooked through, 9-11 minutes.
Spiced Tofu: Slice 14 oz. extra firm tofu 1/4 inch thick. Place on a cutting board between paper towels; top with a a baking sheet and large cans or other weights; let sit 10 minutes. Toss with 3 Tbsp. vegetable oil in a 12 inch skillet on medium high heat. Carefully add tofu and cook until deep golden brown, 2-3 minutes per side. Transfer to a paper towel-lined plate and season wit 1/4 tsp. each salt and pepper.
Cilantro-Lime Black Beans: In a small saucepan on medium eat, combine 1 (15 oz.) can black beans (rinsed) and 1/2 tsp. each ground cumin and salt and cook until warm. Add 1/4 cup chopped cilantro ad 2 Tbsp. fresh lime juice.
Step 3: Add Vegetables
Tomato Salad: Toss 1 pint cherry tomatoes (halved) with 1 Tbsp. olive oil, 1 sliced scallion, and pinch each salt and pepper.
Maple Chili Sweet Potatoes: Whisk together 2 Tbsp each olive oil ad maple syrup, 1 tsp. chili powder. and 1/4 tsp. each cayenne and salt. Toss with 2 medium sweet potatoes (1/2 inch chunks). Roast on rimmed baking sheet at 425 degrees F until golden brown and tender, stirring halfway through, 35-40 minutes.
Garlicky Kale: Heat 2 Tbsp olive oil in a large skillet on medium and cook 2 large cloves garlic (finely chopped) until golden brown, 1 minute, Add 1 large bunch of kale (stemmed and chopped) a handful at a time, tossing until wilted before adding more. Season before adding more. Season with 1/4 tsp each salt and pepper and cook until just tender, 3-4 minutes.
Honey Mustard Broccoli: On a rimmed baking sheet lined with nonstick foil, toss 2 large heads broccoli (cut into small florets) with 2 Tbsp each hone mustard and olive oil, and 1/2 tsp. salt. Roast at 425 degrees tossing once, until tender and charred in spots, 25-30 minutes.
Sweet 'n' Tangy Slaw: Whisk together 2 Tbsp cider vinegar, 1 Tbsp honey, and 1/4 tsp. each salt and pepper. Toss with 1/2 large head red cabbage (cored and shredded). Let sit, tossing occasionally, at least 10 minutes or refrigerate up to 3 days.
Step 4 Drizzle on Sauce
Mediterranean Olive Sauce: In a blender, puree 1 cup pitted olives, 1/4 cup olive oil, 2 Tbsp lemon juice, 1 tsp Dijon Mustard, 1/4 cup fresh parsley leaves, 2 cloves garlic, and 1/4 tsp. red pepper flakes until nearly smooth.
Cilantro-Lime Yogurt: In a blender puree 1 jalapeno (seeded and chopped), 1 cup Greek Yogurt, 1/2 cup cilantro, 2 Tbsp fresh lime juice, and 1/4 tsp. each ground cumin and salt until very smooth.
Sriracha-Honey Vinaigrette: Whisk together 2 Tbsp each cider vinegar and olive oil, 1 Tbsp sriracha, 1 tsp. honey, and 1/4 tsp. salt.
Romesco Sauce: In a food processor, pulse 1 cup roasted red peppers, 1/2 cup (packed) parsley, 1/4 cup salted almonds ad pinch salt until almost smooth.
Step 5 Top It Off
Sesame Cucumbers: Whisk together 2 Tbsp rice vinegar, 2 tsp sesame oil, 1 tsp. sugar, and pinch salt. Toss with 1 medium seedless cucumber (very thinly sliced) Refrigerate 10 minutes or up to 3 days.
Crispy Chickpeas: Rinse and rain 1 (15 oz) can chickpeas; pat very dry with paper towels, discarding any loose skins. On a rimmed baking sheet, toss with 1 Tbsp olive oil, 1/2 tsp. pepper, and 1/4 tsp salt. roast 425 degrees shaking occasionally until crisp 40 minutes.
Smoky Almonds: Toss 1/2 cup roasted almonds (roughly chopped) with 1 Tbsp olive oil to coat, then 1/2 tsp. smoked paprika. Cook in a medium skillet on medium, tossing frequently, until golden brown, 3-5 minutes.
Quick Pickled Onions: Whisk together 2 Tbsp red wine vinegar and pinch each sugar and salt. Toss with small red onion (thinly sliced). Let sit, tossing occasionally, for at least 20 minutes or refrigerate up to 3 days.
Parmesan-Parsley Crumbs: Heat 1 Tbsp olive oil in a small skillet on medium low. Add 1/2 cup panko and toast, stirring until golden brown about 3 minutes. Transfer to a small bowl and add 2 Tbsp each finely chopped parsley and grated Parmesan.
Prep Ahead the Components then assemble and eat later in the week.
Some Combos
Morroccan Chicken Bowl: Arugula, Moroccan chicken, tomato salad, sweet n tangy slaw, quick pickled onions.
Crispy Chicken & Kale Bowl: Farro, garlicky kale tomato salad, romesco sauce, crispy chickpeas, avocado.
Salmon Noodle Bowl: Rice noodles, hoisin salmon, sweet tangy slaw, sriracha-honey vinaigrette, sesame cucumbers, smoky almonds
Roasted Vegetable Bowl: Spinach, cilantro-lime black beans, maple-Chile sweet potatoes marinated mushrooms, romesco sauce Parmesan parsley crumbs, crumbled feta
