Power Bowl

Breastfeeding Moms are busy. Try this power bowl packed with choline, protein, potassium, and fiber for an easy, make-ahead and throw-together meal to eat while you nurse, or when you just don’t feel like cooking. The ingredients are filling, and easy to tailor just the way you like it!

Since this bowl is packed with different vegetables, it provides lots of opportunity for tailoring it to your tastes using your favorites like asparagus, green beans, chickpeas, tomato, or even some corn. The possibilities are endless! And if mixed greens aren’t your thing, try kale, spinach, or romaine lettuce for that cool crisp crunch.

Ingredients

1 c broccoli (chopped, roasted)

1 c mushrooms (chopped, roasted)

1 sweet potato (medium sized, cut into cubes, roasted)

4 eggs (hardboiled, over easy, etc. - your choice)

2 chicken breasts (optional)

2 T vegetable oil

salt and pepper to taste

1⁄2 T Italian seasoning

2 c cooked brown rice

1 T onion powder (or garlic powder)

4 c mixed greens

Yield amount

4 Servings

Preparation time

10 minutes

Cooking time

25 minutes

Total time

35 minutes

Instructions

Be sure to practice food safety when working with raw meat, including using different cutting boards for raw meat and veggies, or thoroughly washing your cutting board between tasks!

Wash hands and then rinse vegetables before getting started.
To roast vegetables, preheat the oven to 375 degrees. Chop all of the vegetables in as uniform size as possible (to avoid overcooking smaller pieces and/or undercooking larger pieces). Line them on a baking sheet and drizzle with 2 Tbsp vegetable oil, salt, pepper, and Italian seasoning. Place in the oven for 20-30 minutes, or until cooked through and golden brown.
While the vegetables are roasting, cook eggs and chicken breast how you prefer (hardboiled, over easy, etc. for the eggs; grilled, sautéed, etc. for the chicken). Be sure to cook chicken to an internal temperature of 165 degrees.
In a large bowl, season the rice with garlic or onion powder, salt and pepper. Stir to combine seasonings well.
Place about 1 cup of greens into 4 dinner bowls and top with about ½ cup rice in each bowl. Place an egg, some chicken and the assorted roasted vegetables in each bowl. Enjoy on its own, or with your favorite low-fat salad dressing or sauce!

Notes

Most of these ingredients can be made ahead of time (roasted veggies, cooked chicken) to make throwing this bowl together for a quick lunch or dinner a snap.

Protein like shrimp, tofu, or fish would work great in this recipe as well! Be sure to choose fish that are low in mercury.

If you have chicken or another protein already prepared, use that instead! Rotisserie chicken would work well in this.

Equipment you’ll need:

Knife
Cutting board
Measuring cups and spoons
Baking sheet
Large bowl
Mixing spoon
Sauté pan for eggs

Source

Virginia Beach WIC

Breadcrumb