They’re not just for soup or cereal anymore. The simple, unassuming bowl is used to serve all kinds of meals. Bowl food has been around for a few years now and what once seemed to be a fleeting food trend, appears to be sticking around.
Very simply, food bowls layer ingredients into a bowl creating a one-stop meal. Most meal bowls begin with a grain such as pasta, rice or quinoa, topped with fresh vegetables, some type of protein (beef, chicken, pork, fish or legumes) and a drizzle of sauce or dressing.
Food bowl combinations are endless, and bowls can be served for breakfast, lunch or dinner. Today’s recipe was inspired by satay, a popular Southeast Asian street food. Satay is traditionally skewered, marinated thin strips of meat (usually chicken, beef or lamb) that is grilled and served with a spicy peanut sauce.
Our Chicken Satay Bowl starts with brown rice. It contains an impressive array of vitamins and minerals, including vitamin B6, folate, vitamin E, potassium, magnesium and fiber. It’s considered a whole grain because the fiber-rich bran coating that gives brown rice its light tan color and chewy texture remains intact. If you’re looking to speed up the preparation time, use instant brown rice, which cooks in just 10 minutes.
For protein, we opted for boneless, skinless chicken breast marinated in a savory sauce. For maximum flavor, marinate the chicken overnight. Although we chose mushrooms, green peppers and onions, you can use any vegetables you have on hand. One of great things about food bowls is the ingredient flexibility they offer. The peanut sauce that tops this healthful bowl brings it all together and really revs up the flavor.
Don’t let the ingredient list for today’s recipe overwhelm you. The components can be made ahead of time, so assembly is easy. Prepare the peanut butter dressing two or three days ahead of time and marinate the chicken a day in advance. All that needs to be done on bowl-eating day is sautéing the chicken and vegetables, cooking the rice and assembling.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
Chicken Satay Bowls
Serves: 4 / Prep time: 25 minutes / Total time: 6 hours and 35 minutes (includes marinating time)
3 tablespoons fresh lime juice
3 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon curry powder
1/2 teaspoon grated gingerroot
1 pound boneless skinless chicken breast, cut into bite-size cubes
Peanut Butter Dressing
3 tablespoons peanut butter
3 tablespoons water
2 teaspoons brown sugar
1 teaspoon reduced-sodium soy sauce
1 teaspoon grated gingerroot
1 teaspoon hot sauce (such as Frank’s RedHot sauce)
Vegetables and Rice
1 tablespoon vegetable oil
1 ½ cups quartered mushrooms
1 ½ cups green bell pepper, cut into 1-inch pieces
1 ½ cups onion, cut into 1-inch pieces
2 cups cooked brown rice
To prepare the marinade, combine lime juice, honey, 2 tablespoons soy sauce, curry powder and gingerroot. Place chicken pieces in marinade, toss to coat and refrigerate at least 6 hours or overnight.
To prepare peanut butter dressing, whisk together peanut butter, water, brown sugar, 1 teaspoon soy sauce, gingerroot and hot sauce; refrigerate until ready to use.
When ready to assemble bowls, heat vegetable oil in a large skillet over medium-high heat and add chicken, stirring occasionally, and cook 3 to 5 minutes.
Remove chicken pieces from skillet, leaving any pan juices in the skillet and add mushrooms, green pepper and onion. Sauté vegetables until crisp-tender; about 3 to 4 minutes. Return chicken to skillet with vegetables, stir to combine and continue cooking until chicken reaches 165 degrees; about 1 to 2 minutes.
Each bowl consists of 1/2 cup cooked rice, ½ cup cooked chicken, 2/3 cup sautéed vegetables drizzled with about 1 tablespoon peanut dressing.
Created and tested by Darlene Zimmerman, MS, RD, for Heart Smart®
465 calories (27% from fat), 14 grams fat (2 grams sat. fat, 0 grams trans fat), 50 grams carbohydrates, 33 grams protein, 253 mg sodium, 72 mg cholesterol, 46 mg calcium, 5 grams fiber. Food exchanges: 3 starch, 1 vegetable, 3 lean meat, 1 fat.
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