Mango Shrimp Bowl
Mango, lime, and fish sauce give this bowl its tangy Thai flare, while short-grain brown rice brings chewy satisfaction.
1/2 cup dry, short-grain brown rice
1 lb raw shrimp, shelled and deveined
1/2 tsp paprika
1/4 tsp freshly ground black pepper
3 tbsp coconut oil, divided
1 yellow squash, cubed
1/2 lb asparagus, thinly sliced
1 cucumber, thinly sliced
1 1/2 cups mango chunks, divided
1 lime, zested and juiced
1 tbsp fish sauce
1/2 cup Thai basil
1. Cook rice according to package instructions.
2. Season shrimp with paprika and black pepper. Place a skillet over medium heat to warm 1 tbsp coconut oil. Sauté shrimp, squash, and asparagus, stirring often, until shrimp is cooked through and veggies are tender, 3–5 minutes. Divide rice, shrimp-and-vegetable mixture, and cucumber among 4 bowls.
3. In a food processor, process 1/2 cup mango, lime zest and juice, 3 tbsp water, remaining 2 tbsp coconut oil, and fish sauce until smooth. Drizzle mango-lime dressing over bowls, and garnish with basil and remaining cup mango. Serve immediately.
357 calories per serving, 13 g fat (9 g saturated), 34 g carbs, 4 g fiber, 27 g protein, 606 mg sodium
See also 3 Picnic-Perfect Pasta Salad Recipes
Ginger Probiotic Bowl
Spicy kimchi and pickled ginger are gut-friendly fermented foods with sharp, interesting flavors. Shop for the jarred versions at Asian markets or health-food stores, or ask for extra pickled ginger the next time you order from a sushi restaurant.
1 cup dry farro or wheat berries
5 oz shiitake mushrooms (about 10 mushrooms), thinly sliced, stems discarded
1/2 lb baby kale
2 zucchinis, cubed
1 carrot, chopped
2 tbsp pickled ginger
2 tbsp sesame oil
Olive oil cooking spray
1/2 cup kimchi, chopped
1 package seaweed chips (about ¼ oz), thinly sliced
1. Cook farro according to package instructions. Stir in mushrooms; divide mixture among 4 bowls, and top with kale and zucchini.
2. In a food processor, pulse carrot, ginger, oil, and ¼ cup water to create a dressing (if dressing is too thick to drizzle, add 1 tbsp water). Drizzle dressing over vegetables.
3. Coat a large skillet with cooking spray. Place over medium heat and crack in the eggs; cook until edges start to brown, 3–4 minutes. Cover and reduce heat to low, until egg whites are cooked through but yolks are still soft, 1–2 minutes. Top each bowl with 1 egg; garnish with kimchi and seaweed chips.
376 calories per serving, 13 g fat (3 g saturated), 47 g carbs, 7 g fiber, 18 g protein, 291 mg sodium
Sesame-Roasted Chickpea Bowl
Roasted chickpeas and crisp bell peppers provide satisfying fiber with a crave-worthy crunch.
1 15-oz can low-sodium chickpeas, drained
2 tsp sesame oil
3/4 tsp garlic salt, divided
1/2 tsp paprika
1/2 cup dry quinoa
2 cups baby greens
1 avocado, diced
1 red bell pepper,
2 carrots, thinly sliced
1 lemon, zested and juiced
2 tbsp tahini, stirred
1/4 tsp ground black pepper
1/2 cup cilantro sprigs
1/4 cup coconut chips
2 tsp sesame seeds
1. Heat oven to 400°.
2. In a bowl, combine chickpeas, oil, ½ tsp garlic salt, and paprika; toss and transfer to a baking sheet. Bake until chickpeas start to brown, 30–35 minutes.
3. Cook quinoa according to package instructions. Divide chickpeas, quinoa, greens, avocado, bell pepper, and carrots among 4 bowls.
4. In a separate bowl, whisk together lemon zest and juice, tahini, remaining 1/4 tsp garlic salt, black pepper, and 2 tbsp water. Drizzle lemon-tahini dressing over bowls and garnish with cilantro, coconut chips, and sesame seeds.
336 calories per serving, 16 g fat (2 g saturated), 42 g carbs, 13 g fiber, 12 g protein, 622 mg sodium
See also 3 Tasty, Fiber-Packed Cold Soups