Harvest Bowls
This is a great lunch or dinner for one, or a crowd. Light and healthy while also very filling. Make adjustments to add your favorite harvest elements.
Ingredients
Greens
- 1 bag or clam shell of mixed spring greens
- kale, washed, dried and thinly sliced
Chicken (protein) - Choose One or Two
- 1 lb. chicken breast meat, tenderloins or breasts for blackened chicken
- 1 TBSP olive oil for blackened chicken
- 2 TBSP balsamic vinegar for blackened chicken
- 1 tsp garlic powder for blackened chicken
- 1 tsp cumin for blackened chicken
- 1 tsp kosher salt for blackened chicken
- 1 tsp black pepper for blackened chicken
- 1 can garbanzo beans, drained and rinsed
- cut up rotisserie chicken or other prepared cut up chicken
Grains - Choose One or Two
- 1 cup brown rice (cooked in chicken broth)
- 1 cup quinoa (cooked in chicken broth)
- 1 cup wild rice (cooked in chicken broth)
Roasted Vegetables - Use as many as you like
- 2 sweet potatoes
- 1 TBSP olive oil
- salt & pepper
- 1 prepared recipe of maple glazed brussels sprouts Recipe attached below.
- 1 small butternut squash, cut up
Other Toppings - Use as many as you like
- 2 crisp apples, chopped up
- 4 oz. goat cheese
- 8 oz. sliced almonds
Balsamic Vinaigrette
- 7 TBSP olive oil
- ¼ cup balsamic vinegar
- 1 TBSP apple juice or 1 tsp of frozen apple juice concentrate
- ½ TBSP Dijon mustard
- 1 tsp minced garlic
- 1-2 dashes salt & pepper to taste
Instructions
- Prep chicken if needed. Marinate and prep for grilling, or broiling. Mix together the ingredients for blackened chicken. Place raw chicken in a gallon sized Ziploc bag or shallow mixing bowl. Pour marinade over chicken. Set aside for an hour or place in refrigerator for longer. Place chicken on hot grill, at 400℉, and grill for 6-8 minutes on each side, depending on thickness. Chicken breasts internal temperature should be 165℉ when done. If you do not want to grill, spread out on a broiler pan, sprayed with oil. Place on the top, or second from top, oven rack. Turn oven on to broil. Leave the oven door cracked open while broiling. Broil 6-7 minutes on each side. You may also use cut up rotisserie chicken, or any other chicken that you like. We recommend garbanzo beans or sauteed tofu with Italian seasonings as a protein replacement for vegetarians.
- Prep your roasted veggies. My favorites are balsamic Brussels Sprouts. The recipe is below. I also love either sweet potatoes or butternut squash, one or the other, depending on the season. Prep and roast you sprouts according to the recipe below. Add the balsamic glaze if you like. IT is SO good!Peel and chop small sweet potatoes or squash. Toss with 1-2 Tablespoons of olive oil, salt and pepper. Spread out on a baking sheet and bake at 400℉ for 15 minutes.
- While your veggies are roasting, prep your grain of choice. My favorite choice for this bowl is wild rice. Cook according to the package instructions, but use chicken broth instead of water. OR you can cook 2-3 of the microwave packs of wild rice in the microwave. Remove the rice or quinoa to a serving bowl and fluff with a fork.
- Make your balsamic dressing by thoroughly whisking and mixing the dressing ingredients together in a small bowl, bottle or jar. OR get out a bottle of your favorite balsamic vinaigrette.
- Prep your greens of choice. Wash, dry and roughly chop if needed.
- Prep other toppings. Chop 1-2 apples into small bits. Place crumbled goat cheese on a small plate. Pour ½-1 cup of sliced almonds in a small bowl.
- Set up the table or countertop with everything in order so everyone can dish up. Set some large empty bowls out. Then the greens, grain, protein, roasted veggies, other toppings, cheese and dressing. Pack individual parts separately for leftovers.