Make dinner in a bowl with these 2 recipes

Dinner in a bowl? Why not? It’s easy to fill a bowl with plenty of vegetables (and there are fewer dishes to wash). Feel free to swap the veggies, whole grains, or protein for things you have on hand.

Mideast Chickpea Bowl

Mideast Chickpea Bowl


Time
: 25 minutes

1 cup grated cucumber
½ cup 2% greek yogurt
¼ cup mint and/or cilantro, minced
¼ cup flat-leaf parsley and/or dill, minced
¼ tsp. + ¼ tsp. kosher salt
1 large onion, diced
2 Tbs. extra-virgin olive oil
¼ tsp. ground cumin
¼ tsp. ground coriander
pinch of red pepper flakes
2 cups chopped fresh or 1 15 oz. can no-salt-added diced tomatoes
3 cloves garlic, minced
1 15 oz. can no-salt-added chickpeas, undrained
4 oz. baby spinach

  1. Make the cucumber-yogurt sauce: In a small bowl, combine the cucumber, yogurt, and herbs. Season with ¼ tsp. of the salt. Set aside.
  2. In a large pan, sauté the onion in the oil until lightly browned, 5-7 minutes.
  3. Stir in the cumin, coriander, pepper flakes, remaining ¼ tsp. of salt, tomatoes, and garlic. Cook for 1 minute.
  4. Add the chickpeas with their liquid, stir in the spinach, and heat through.
  5. Divide into 2 bowls and top with the cucumber-yogurt sauce.

Serves 2.

Per serving (3 cups):

  • Calories: 460
  • Total fat: 17 g
  • Sat fat: 3 g
  • Carbs: 58 g
  • Fiber: 14 g
  • Protein: 21 g
  • Sodium: 610 mg

 

Teriyaki Salmon Bowl

Teriyaki Salmon Bowl
Time
: 20 minutes

1 tsp. minced ginger root
1 clove garlic, minced
1 tsp. + 1 tsp. + 1 tsp. canola oil
1 Tbs. brown sugar
2 Tbs. dry sherry
5 tsp. reduced-sodium soy sauce
1 tsp. cornstarch
2 cups chopped broccoli
1 cup chopped carrots
1 cup cooked brown rice
4 scallions, chopped
2 6 oz. skinless salmon fillets

  1. Make the teriyaki sauce: In a small pan, sauté the ginger and garlic in 1 tsp. of the oil for 1 minute. Stir in the sugar, sherry, and soy sauce. Mix the cornstarch with ¼ cup of water. Stir into the pan and cook until thickened, 2-3 minutes.
  2. Make the fried rice: In a large nonstick skillet, stir–fry the broccoli in1 tsp. of the oil over high heat for 1-2 minutes. Stir in the carrots, rice, and scallions. Stir-fry until hot, 1-2 minutes. Divide into 2 bowls.
  3. In the same skillet, sauté the salmon in the remaining 1 tsp. of oil until browned on one side, 2-3 minutes. Turn the salmon over, pour the teriyaki sauce over the fish, and cook for 1 minute. Top each bowl of fried rice with 1 fillet.

Serves 2.

Per serving (3 cups):

  • Calories: 570
  • Total fat: 21 g
  • Sat fat: 2.5 g
  • Carbs: 48 g
  • Fiber: 7 g
  • Protein: 46 g
  • Sodium: 650 mg

 

Enjoy these recipes? Nutrition Action’s new Veggie Nice gives you more than a month’s worth of meatless main dishes. Try the Yellow Split Pea & Spinach Stew. Or the Pepper, Onion, & Sweet Potato Frittata. All are from the kitchen of Kate Sherwood, our Healthy Cook. That means they’re good for you… and their flavor will knock your socks off.

 

One Reply to “Make dinner in a bowl with these 2 recipes”

  1. In the nutritional facts, could you please separate out the sugars? I know they are embedded in the carbs but it would be helpful to see them as a separate line. Thanks.

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