A Bowl-Full of Goodness: Build A One-Dish Meal

Posted On May 30, 2017 By Erin Kuh, MBA, RD

A Bowl-Full of Goodness Build A One Dish Meal

What could be better than a one-dish meal in a bowl? Take your options beyond cold cereal with milk and canned soup with these suggestions combining complex carbohydrates, protein, healthy fats, and fruit or veggies for simple filling meals. Use low-sodium canned beans, quick-cooking grains, and leftover grilled chicken, shrimp, pork loin, or lean steak to simplify compiling the perfect all-in-one bowl meal that can be individualized to taste preferences, calorie needs, and dietary restrictions.

Oat n’ Egg Breakfast Bowls

I know this might sound funny to combine oats and eggs, but the combination of protein and fiber will keep you energized all morning long. And since most of us don’t eat enough veggies this is a great way to swap out the typical oatmeal with fruit for some more greens.

  • Create a base using 1/4-1/2 cup plain oats and cook oats according to package.
  • Top with one fried or poached egg and sautéed mushrooms, peppers, and onions.
  • Add a spoonful of shredded cheese and salsa.

Lunch and Dinner Bowls

  • Use a base of 1/3-1 cup cooked brown rice, quinoa, bulgur, or couscous (I prefer the non-rice options because they don’t have to be heated to taste good). For more variety combine different types of cooked grains.
  • Top with grilled chicken and/or edamame (soybeans).
  • Mix in 1 cup cooked or raw veggies.
  • Sprinkle with chopped pistachios, or slivered almonds.
  • Drizzle lightly with lemon juice, olive oil, or vinegar of your preference.

My Favorite Combos

  • Fiesta Bowl: Bulgur, black beans, cilantro, diced red pepper, pickled jalapeños, avocado, cheddar cheese, and salsa.
  • Stir-fry bowl: Brown rice, diced chicken or steak, shredded carrots and purple cabbage, almonds, and soy sauce.
  • Mediterranean Bowl: Bulgur, diced chicken, roasted red peppers, diced tomatoes, feta cheese, sliced Kalamata olives, chopped parsley, lemon juice, and olive oil.

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