New Year Low Fat Bowl (Printable)
A vibrant bowl packed with fresh vegetables, lean protein, and a zesty dressing, ideal for a healthy start.
# List of ingredients:
→ Grains
01 - 1 cup cooked brown rice or quinoa
→ Protein
02 - 2 boneless skinless chicken breasts or 1 can chickpeas, drained
03 - 1 tablespoon low-sodium soy sauce
04 - 1 teaspoon olive oil
05 - 1 teaspoon lemon juice
→ Vegetables
06 - 1 cup cherry tomatoes, halved
07 - 1 cup cucumber, diced
08 - 1 cup shredded carrots
09 - 1 cup steamed broccoli florets
10 - 1/2 cup red bell pepper, thinly sliced
11 - 1/4 cup red cabbage, shredded
→ Dressing
12 - 2 tablespoons low-fat plain yogurt or dairy-free yogurt
13 - 1 tablespoon lemon juice
14 - 1 teaspoon honey or maple syrup
15 - 1 teaspoon Dijon mustard
16 - Salt and black pepper, to taste
→ Garnishes
17 - 2 tablespoons chopped fresh parsley
18 - 1 tablespoon toasted sesame seeds
19 - Lemon wedges
# Steps:
01 - Cook brown rice or quinoa according to package directions. Set aside to cool slightly while preparing remaining components.
02 - Toss chicken breasts with soy sauce, olive oil, and lemon juice. Grill or pan-cook over medium heat 6 to 7 minutes per side until fully cooked. Slice into thin strips. For vegetarian version, use drained chickpeas without cooking.
03 - Divide cooked grains evenly among four bowls. Arrange chicken or chickpeas, cherry tomatoes, cucumber, carrots, broccoli, bell pepper, and red cabbage on top of grains.
04 - Whisk together yogurt, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl until smooth and well combined.
05 - Drizzle dressing over each bowl. Garnish with parsley, sesame seeds, and lemon wedges. Serve immediately or refrigerate up to 24 hours for a chilled version.
# Expert Advice:
01 -
- The dressing is creamy and tangy but uses yogurt instead of heavy mayo or oil
- You can prep everything ahead and assemble in five minutes on busy nights
02 -
- Overcooking the chicken makes it tough and dry, so use a meat thermometer and pull it at 165°F
- The dressing tastes better after it sits for 10 minutes, so make it first while you prep everything else
03 -
- Toasting the sesame seeds in a dry pan for 2 minutes makes them nutty and fragrant
- Massaging the shredded cabbage with a little salt softens it and brings out its natural sweetness