Harvest Bowls

• 份量: 5 servings
• 活動時間: 25 minutes
• 總時間: 1 hour

食材

1/3 cup olive oil

2 Tbsp fresh lemon juice, (plus 1 1/2 tsp lemon zest)

1 Tbsp honey

2 tsp dijon mustard

Salt (and black pepper)

1 cup wild rice blend,* (such as Lundberg, cooked according to package directions)

3 cups cooked chicken breast,** (chopped)

2 Tbsp olive oil

1 lb. sweet potato (1 extra large, peeled and chopped into 1/2-inch cubes)

1 lb. Brussels sprouts, (halved)

1 Tbsp each minced fresh rosemary (and fresh thyme, or 1 tsp dried of each)

5 cups shredded curly kale

2 medium apples, (cored and chopped, I prefer gala or honeycrisp)

2/3 cup slivered toasted almonds, (or toasted chopped pecans)

2/3 cup crumbled feta (or goat cheese)

步驟

Note that if you like a generous dressing double it up but still only use 1.5 tsp lemon zest. These bowls are very lightly dressed as is but I've found it to be just enough.

For the dressing: In a mixing bowl whisk together 1/3 cup olive oil, the lemon juice, lemon zest, honey, dijon mustard and season with salt and pepper to taste. Set aside.

Prepare rice according to directions on package.

Preheat oven to 400 degrees. Spray a rimmed 18 by 13-inch baking sheet with non-stick cooking spray.

Place Brussels sprouts and sweet potatoes on baking sheet. Drizzle with 2 Tbsp olive oil, sprinkle with rosemary, thyme, salt and pepper to taste and toss (you can keep sweet potatoes and Brussels sprouts separate or just toss together).

Bake in preheated oven 20 minutes. Remove from oven and toss then continue to bake until veggies are tender, about 15 minutes longer.

Among five pasta style bowls divide kale, cooked wild rice blend, sweet potatoes and Brussels sprouts, cooked chicken, apples, almonds and feta.

Whisk dressing again then divide dressing among servings (adding about 1.5 Tbsp to each).

營養

• 卡路里: 749 kcal
• 總脂肪: 36 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 26 g
• 反式脂肪: 0.002 g
• 膽固醇: 89 mg
• 鈉: 404 mg
• 總碳水化合物: 70 g
• 膳食纖維: 13 g
• 總糖: 19 g
• 蛋白質: 42 g