Thai Tempeh Buddha Bowl

Ingredients

For the bowl

  • 2 TBS coconut aminos (or tamari/soy sauce)
  • 1 tsp sesame oil
  • 1 TBS rice vinegar
  • 8oz package tempeh
  • 1/2 cup uncooked freekeh (or quinoa, wild rice)
  • 4 cups mixed greens
  • 1/2 red bell pepper, thinly sliced
  • 1/2 cup shredded purple cabbage
  • 1 small sweet potato, chopped and roasted
  • 1 small avocado, pitted, fleshed and chopped

Cashew curry sauce

  • 1 1/2 TBS cashew butter
  • 1 1/2 TBS coconut milk (canned or carton for best consistency)
  • 1 TBS coconut aminos (or soy sauce, tamari, etc.)
  • 1 tsp rice vinegar
  • 1/2 tsp red curry paste

Instructions

Prepare the tempeh

  • For the tempeh, I like to chop into cubes and let marinate in mixture of 2 TBS coconut aminos (or tamari/soy sauce), 1 tsp sesame oil, and 1 TBS rice vinegar for about 10 minutes. Cook tempeh in medium frying pan on medium heat for about 10 minutes, until golden and crispy.

Cook the freekeh (or choice of grain)

  • While tempeh is marinating, start the freekeh by placing 1/2 cup freekeh and 1 1/2 cups of water in medium saucepan on medium-high heat. Bring mixture to a boil, then cover and simmer for about 20 minutes, until water has evaporated.

Make the curry sauce

  • To make the sauce, add cashew butter, coconut milk, coconut aminos (or tamari/soy sauce), rice vinegar, and red curry paste in a small bowl and whisk vigorously until combined.

Assemble the Bowls

  • In a medium serving bowl, add mixed greens, cooked tempeh and freekeh, layer in veggies, and top with curry sauce. This bowl is best eaten fresh, but leftovers will keep in fridge for a couple days.

 

 

Source: https://www.fitmittenkitchen.com/thai-tempeh-buddha-bowl/

One Pan Enchilada Zucchini Turkey Meatballs and Rice

Ingredients

  • For the meatballs:
  • 1 pound 93% lean ground turkey (or lean ground chicken)
  • 1 cup shredded zucchini, that’s been squeezed of ALL excess moisture with a paper towel
  • 1 egg
  • ½ cup panko breadcrumbs (or if GF sub 2-3 tablespoons coconut flour)
  • 1/4 cup finely chopped onion
  • ¼ cup finely diced cilantro
  • 1 jalapeño, seeded and finely diced
  • 3 cloves garlic, minced
  • ½ teaspoon cumin
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • For the veggies, rice and sauce:
  • 1 small poblano pepper, seeded and diced
  • 1 medium red bell pepper, chopped
  • 3/4 cup frozen sweet corn
  • 3 cups red enchilada sauce (mild or medium)
  • 1 cup white basmati rice (do not use brown rice as it takes too long)
  • For the topping:
  • ½ cup shredded cheddar cheese
  • To garnish:
  • Diced green onion
  • Fresh cilantro
  • Diced or sliced avocado

Instructions

  1. In a large bowl, add the ground turkey, shredded zucchini, egg, breadcrumbs, onion, cilantro, diced jalapeno, garlic, cumin and salt and pepper. Use clean hands to mix and form into 16 golf ball sized meatballs.
  2. Place a large deep 10 inch skillet (or large pan) over medium heat and add in olive oil. You can also use a large pot, but I prefer a skillet. Add the meatballs and brown on all sides, using tongs or a fork to flip. They should cook for about 5-6 minutes total. You may need to do this in batches, depending how many meatballs you can fit in your skillet without overcrowding them. When meatballs are done browning, transfer to a plate and set aside.

  3. Reduce heat to medium-low and add in the poblano pepper, red bell pepper and frozen sweet corn. Saute for a minute, then add in the enchilada sauce. Bring enchilada sauce to a simmer, then fold in the rice, making sure it is evenly distributed. Add the browned meatballs on top. Cover the pan, reduce heat to low and simmer for 20-25 minutes.
  4. After 20-25 minutes, remove the lid and sprinkle cheddar cheese on top. Cover, cook for 2 more minutes to melt cheese, then serve immediately with cilantro, green onion and avocado, if desired. Serves 4.

 

 

Source: https://www.ambitiouskitchen.com/one-pan-enchilada-zucchini-turkey-meatballs-and-rice/

Spicy Chickpea Quinoa Bowls (Meal Prep)

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups vegetable broth
  • 1 Tbsp olive oil
  • 3 cloves garlic, minced
  • 1 onion, chopped
  • 2 (15 oz) cans chickpeas, drained and rinsed
  • 1 (15 oz) can diced tomatoes
  • 1 Tbsp tomato paste
  • 1 tsp. cumin
  • 1/2 tsp. red pepper flakes (or more if you like a lot of heat!)
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • Fresh cilantro, garnish (optional)

Instructions

  1. To make quinoa, rinse and soak for about 10 minutes in warm water. Bring 2 cups of vegetable broth to a boil in a small saucepan, drain quinoa and add to boiling broth. Cover and reduce heat to a simmer, cooking for about 15 to 20 minutes. Turn off heat and allow quinoa to sit for 5 minutes, then fluff with a fork; set aside.
  2. In a large skillet over medium-high heat, drizzle olive oil and sauté onion and garlic until fragrant, about 3 minutes. Add the chickpeas, tomatoes and the rest of the ingredients (minus the cilantro), stirring to combine.
  3. Cover the pan and simmer for about 10 minutes, stirring occasionally.
  4. To assemble the bowls, place 1/2 cup quinoa in each bowl and top with a heaping 1/2 cup of the chickpea mixture. Top with a little cilantro and enjoy!

 

 

Source: https://www.eatyourselfskinny.com/spicy-chickpea-quinoa-bowl/

 

Honey Sriracha Chicken Meal Prep Bowls

Ingredients

  • 1 tbsp olive oil, divided
  • 3 chicken breasts, diced into 1-inch pieces
  • 2 eggs
  • 2 cups flour
  • 1 head Broccoli
  • 2 cups jasmine rice, cooked
  • 2 green onions, sliced (optional)
  • 1 tbsp sesame seeds (optional)

Honey Sriracha Sauce

  • 1/2 cup ketchup
  • 1/2 cup honey
  • 1/3 cup Sriracha
  • 1/2 tsp salt

Instructions

  • Preheat oven to 425 F. Add egg and flour to two large separate bowls. Drench chicken in egg, then coat in flour, shaking to get off any extra flour. Grease a non-stick baking sheet with cooking spray or olive oil (about 1/2 tbsp) then add chicken pieces, leaving a bit of extra room for broccoli at one end. Bake in the oven for 10 minutes.
  • Meanwhile, cook rice in a rice cooker or according to package directions (you want enough rice for two servings). Chop broccoli florets.
  • Remove chicken from oven and flip, then add broccoli and drizzle with olive oil (about 1/2 tbsp) and season with salt and pepper. Place back in the oven for another 10 minutes.
  • While everything is finishing cooking, mix together sauce ingredients then microwave for 2 minutes until sauce is slightly thickened. Remove chicken from oven and toss in sauce to coat.
  • Add all ingredients to meal prep bowls then top with green onions and sesame seeds (optional). Serve and enjoy!

 

Source: https://thegirlonbloor.com/honey-sriracha-chicken-meal-prep-bowls/

Ground Turkey Teriyaki Rice Bowl

Ingredients

Teriyaki Sauce

  • 1/2 cup Low Sodium Soy Sauce
  • 1/4 cup water
  • 2 tablespoons Red Wine Vinegar
  • 2 tablespoons brown sugar or less as desired
  • 2 tablespoons granulated sugar or less as desired
  • 2 teaspoons minced garlic
  • 1 teaspoon ground ginger
  • 1 tablespoon cornstarch
  • 2 tablespoons warm water

Ground Turkey

  • 1 tablespoon vegetable oil
  • 1/2 cup diced onion
  • 2 tablespoons minced garlic
  • 1 pound Ground Turkey
  • 1 cup finely chopped broccoli
  • 2 large carrots peeled and grated
  • 2 green onions diced, for garnish
  • 4 cups cooked white or brown rice divided

Instructions

  • Mix soy sauce, 1/4 cup water, red wine vinegar, sugars, garlic and ginger in a small saucepan over medium heat. Stir with a whisk until sugar is dissolved.
  • In a small bowl, whisk together 2 tablespoons warm water and cornstarch until cornstarch is completely dissolved.
  • Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer until thickened. Remove from heat and set aside.
  • Heat vegetable oil in a large skillet over medium-high heat. Add diced onions and cook until soft.
  • Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add grated carrots and chopped broccoli and continue to cook until turkey is no longer pink.
  • Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors.
  • Spoon meat over rice or noodles. Garnish with green onions and serve immediately.

Notes

  • Teriyaki Sauce is generally pretty sweet. However, feel free to cut back on the amount of sugar in the sauce. 1 tablespoon of each would suffice if you prefer a more savory than sweet flavor.
  • The nutritional information is based on serving this teriyaki turkey over white rice. Use brown rice or just less rice to reduce calories and carbs.
  • Feel free to customize this recipe with your favorite vegetables.

Source: https://www.yellowblissroad.com/teriyaki-turkey-rice-bowl/