BY EVA MILOTTE
L W O B ! R E V O E M
flavor in one container © KRISTEN KILPATRICK
The latest way to enjoy a combination of the tastes, textures, and colors of healthy ingredients is found in bowls. Comforting and tasty, these recipes bring together herbs, spices, veggies, and protein into one convenient serving vessel. And, in the case of one of these filling dishes, the serving bowl can even be a halved-out pineapple for the ultimate visual presentation!
JAMAICAN-INSPIRED BOWLS WITH MANGO SALSA AND WHITE RICE From Cook Once Dinner Fix by Cassy Joy Garcia ($30, Simon & Schuster, 2021)
1 c uncooked white rice, rinsed
1 (15 oz) can black beans, drained and rinsed
For the Chicken
N c fresh lime juice (from about 2 limes) N c low-sodium soy sauce or tamari
1 tsp garlic powder
1 tsp onion powder
2 tsp ground allspice
2 tsp dried thyme
K tsp ground black pepper N tsp ground cinnamon N tsp ground nutmeg
3 c cooked, cubed chicken thighs
1 Tbsp extra-virgin olive oil
For the Mango Salsa
1 large ripe mango, cut into N-inch cubes
1 red bell pepper, cut into N-inch pieces
2 Tbsp fresh lime juice (from 1 lime)
K tsp fine sea salt N c chopped fresh cilantro, for garnish
12 J A N U A R Y
35 min prep time serves 4
1. Cook rice according to package instructions. 2. Pour beans into a small saucepan and add 1 cup water. Cover and bring to a simmer over medium heat. Cook for about 5 minutes, until heated through. Remove from heat and keep warm until ready to serve. 3. Make chicken: In a food processor or blender, combine lime juice, soy sauce, garlic powder, onion powder, allspice, thyme, pepper, cinnamon, and nutmeg. Process into a paste.
4. Transfer seasoning paste to a large bowl, add cooked, cubed chicken, and toss, coating each piece of chicken as evenly as possible. 5. In a large skillet, heat oil over medium-high heat until oil shimmers and runs easily when you tilt pan. Add chicken and cook for 3 to 4 minutes on each side, until darkened in color.
6. Meanwhile, make salsa: In a medium bowl, combine mango, bell pepper, lime juice, and salt. Toss until well combined. Set aside until ready to serve. 7. Divide rice among four bowls and top with chicken, salsa, and black beans. Garnish with cilantro and serve. Per serving: 706 Calories, 36 g Protein, 76 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 10 g Fiber, 29 g Total fat (7 g sat), 1,070 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), B12, Folate, Zinc, HH Vitamin B1 (thiamine), K, Iron, Magnesium, Potassium, H Vitamin A, E
2022
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11/19/21 10:00 AM
