Dairy-Free, Gluten-Free, Nut-Free, Soy-Free
SERVES 4
PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES
An energy bowl, or “power bowl,” can be made from a variety of ingredients but should contain high-fiber whole grains, antioxidant-packed vegetables, plenty of protein, and lots of flavor. In this recipe, black beans and quinoa add fiber and protein; chicken offers vitamins, minerals, and more protein; and a variety of spices and vegetables offer unique flavors and antioxidants.
1 cup quinoa, rinsed
2 cups water
1 pound boneless, skinless chicken thighs, trimmed and patted dry
1 garlic clove, minced
½ teaspoon ground cumin
½ teaspoon salt
1 tablespoon extra-virgin olive oil
1 (15-ounce) can black beans, drained and rinsed
4 cups arugula
1 medium tomato, diced
1 ripe avocado, pitted, peeled, and sliced
Bioactive ingredients:
quinoa, chicken, garlic, cumin, olive oil, beans, arugula, tomato, avocado
1.
In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat.
2.
Reduce the heat to medium-low. Cover the saucepan, and cook for 15 minutes, or until the water has been absorbed and the quinoa is fluffy. Remove from the heat.
3.
Meanwhile, cut the chicken into thin strips. Transfer to a medium mixing bowl.
4.
Add the garlic, cumin, and salt to the bowl. Toss to combine.
5.
In a large skillet, heat the oil over medium-high heat.
6.
Add the chicken, and cook, stirring occasionally, for 5 minutes, or until lightly browned and cooked through.
7.
Add the beans, and toss with the chicken to warm through. Remove from the heat.
8.
Divide the quinoa among 4 bowls.
9.
Top with the arugula, chicken, and beans, followed by the tomato and avocado.
Per Serving:
Calories: 512; Total fat: 19g; Saturated fat: 4g; Protein: 37g; Total carbohydrates: 51g; Fiber: 14g; Sugar: 3g; Cholesterol: 107g