Dinner Bowl Recipes

Introduction

Bowls are a nice change from the normal style of cuisine.  Flavors can vary widely and multiple flavors can be used in one bowl if desired.

Spicy Peach and Pistachio Bowl

Prep Time:  45 minutes

Servings:  4

Ingredients

Baked Fish:

6 white fish fillets

1/3 c. chili spiced pistachios

5 whole wheat saltine crackers

Salad:

4 c. shredded purple or green cabbage

1/2 c. yellow or red pepper, sliced

4 chunks pineapple

1/2 c. cucumber

Salad Dressing:

2 fresh peaches, diced

2 Tbsp. tamari

3 Tbsp. sweet chili sauce

2 tsp. honey

Directions

Preheat the oven to 350 degrees F.  Crush the nuts and crackers.

Lightly spray the baking dish with avocado oil. Brush the thawed white fish with a small amount of the sweet chili sauce.  Top with crumbs and place in the oven to bake for about 20-30 minutes (internal temperature 145 degrees F).

Prepare the salad dressing while fish is baking.  Mix together in a blender.  Put vegetables in the bowl, top with baked fish, and serve with dressing.

Nutrition Facts

Carbohydrates -31g,  Protein -47g, Fat -10g

Calories -402

Ratatouille Bowl

This versatile dish can be a topping for pasta, a filling for a wrap, or a pizza topping.  

Prep time:  45 minutes

Servings: 8

Ingredients

1 Eggplant, small dice

2 Yellow squash, small dice

2 Zucchini, small dice

1/2 c. Mushrooms, small dice

7 Tomatoes, small dice

1 Red pepper, small dice

1 Onion (large), small dice

5 Garlic cloves, minced

4 Tbsp. Avocado oil

1 tsp. Oregano

1 tsp. Basil

1 tsp. Lemon juice

Salt and pepper to taste

Parmesan cheese

Spaghetti sauce

8 c. Bulgur wheat, cooked

Pesto, red pepper, and spinach for garnish

Add spaghetti sauce and cheese if desired

Directions

Chop all of the vegetables into a small dice in preparation for the sauté.

  Zucchini, squash, eggplant, and red pepper                                                                                                                                    Onion, tomato, garlic, and mushroom

Follow the directions on the bulgur package for cooking it and get it started.  It does not take too long to cook.

Cooked bulgur wheat

Next, heat the sauté pan and then add in the oil.  Put the garlic and onion in first followed by the tomato and mushrooms.  After cooking those on medium heat for a few minutes, add the rest of the diced vegetables.

Vegetable sauté

Add the spices in after a few minutes and continue to cook for a few minutes more until vegetables are tender.  Add in the parmesan cheese and stir.  Take off heat.

Adjust the seasonings.  Place the cooked bulgur in the bowl first.  Put the vegetable sauté in next.  Add hot spaghetti sauce and some parmesan cheese if using.  Garnish with a little pesto, spinach, and red pepper.

Nutrition Facts (with 1 cup cooked bulgur, not including spaghetti sauce, or cheese)

Carbohydrates – 48g,   Protein – 4.5g    Fat  -7.5g

Calories – 240 plus sauce and cheese

Caribbean Tofu Bowl

Prep time:  45 minutes

Serves:  4

Ingredients

• 16 oz. tofu, dried and cut into cubes
• 1 sweet potato, peeled and chopped
• 1 red bell pepper, cut into 1” wedges
• ½ head of purple cabbage, cut into wedges
• 15 oz. black beans, cooked
• 3/4 cup cashews, roughly chopped
• 1 tsp mango habanero seasoning
• 1 ripe mango, sliced
• 1 lime
• 4 cups kale, washed and chopped

Marinade/Sauce

• 1 Tbsp. avocado oil
• 1 large orange, juiced
• 4 tsp tamari
• 4 tsp honey
• 10 garlic cloves
• 2 tsp allspice
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp cinnamon, ground
• ½ tsp cayenne pepper, ground
• ½ ripe mango, chopped

Directions

Preheat oven to 425°

1. Place all marinade ingredients, besides the mango, in a blender or food processor. Blend until smooth.
2. Place tofu on a baking sheet and season with salt and pepper. Pour half of the marinade on top of the tofu, brushing it to cover all sides of the tofu.

1. Place sweet potato and bell pepper on the sheet pan along with the tofu, or a second pan if necessary.
2. Place the sheet pan in the oven and cook until the tofu is cooked through and the veggies are tender, about 20-25 min. Toss the veggies after 15 min to cook more evenly.
3. Season black beans with ground cayenne to taste as they are warming.
4. Roast cashews with 1 tsp mango habanero seasoning.
5. Place the chopped mango into the blender or food processor with the remaining half of the marinade and blend until smooth.
6. Divide kale between 4 bowls, top each bowl with beans, tofu, veggies and cashews.

Nutrition Facts

Carbohydrate – 46 g, Protein – 21 g, Fat – 22 g

Calories – 466