Easy Lunch Bowl

Are there any food trends you’re hooked on? Moi? I’ve flipped for bowling, aka building a meal in a bowl. I think this trend is here to stay. Sorry plate! Bowls encourage smaller portions, and combining layers of veggies, along with whole grains, is ultimately what we hope more people embrace. This concept inspired my Real California Breakfast Bowl, and it’s also helping me cut back on food waste by using leftovers in tasty bowls I create for lunch. So of course, I was thrilled to see the Recipe Redux theme this month focus on lunch:

Ingredients

  • 1/2 cup cooked brown rice , quinoa or other whole grain
  • 1/2 cup cooked corn
  • 1/3 cup canned black beans, rinsed
  • 3 ounces cooked chicken breast or other lean protein source
  • 1/2 cup cole slaw , salsa or relish
  • fresh rosemary for garnish

for the sauce

  • 1 tablespoons bbq sauce
  • 1 talbespoon cider vinegar
  • 1 tablespoon olive oil

Instructions

  1. Combine bbq sauce, cider vinegar and olive oil in a small bowl. Whisk to combine. Set aside.
  2. Add brown rice, corn, black beans and chicken side by side to a single serving bowl or microwavable container. Place in microwave and heat on high for 2 minutes or until heated through. Finish with cole slaw and garnish with fresh rosemary. Serve with bbq sauce for dipping or dizzle over top.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 758kcal Calories from fat 209
% Daily Value
Total Fat 23g 35%
Saturated Fat 4g 20%
Cholesterol 72mg 24%
Sodium 1096mg 46%
Carbohydrate 92g 31%
Dietary Fiber 16g 64%
Sugars 9g
Protein 48g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


Cream of Tomato Soup with Cheese Tartines

Cream of Tomato Soup with Cheese Tartines

Cream of Tomato Soup with Cheese TartinesA hot bowl of cream of tomato soup served with a grilled cheese sandwich for dipping was the first meal I ever made, and it’s one of my fondest food memories. November marks the Thanksgiving holiday and calls us to give thanks. Commensurate with the holiday, the Recipe Redux is challenging us  to share a food memory along with a healthier ‘redo’.

I was in my preteen years, and  I felt pretty acomplished when I sat down to this comforting meal I had mastered. The way I remember it,  I used whole milk, added to a can of  Campbell’s cream of tomato soup. Grilling the sandwich in a small fry pan was almost as simple, with margarine  first  spread on two slices of  white Wonder  bread and  a slice of American cheese  in between.

 mmm… mmm…good!

Today my grilled cheese and tomato soup is just as comforting as  it was back then, but it has evolved into a lighter, less processed meal. Fresh vegetables, canned tomatoes, chicken stock and basil are the start of this nutrient rich soup. It’s good with or without the  addition of  low fat cream cheese. Because I’m a sucker for thick  crusty breads,  my cheese sandwich is now  made with a whole wheat baguette cut in triangles ( my preference for cutting a grilled cheese sandwich) topped with  Cabot Seriously Sharp Cheddar (via the Cabot Cheese Board). Popping a tray of these darlings under the broiler eliminates the need for any extra fat.  Final touches? More basil please! Now, don’t let the fact I am calling my cheese sandwich a tartine throw you. That’s a fancy word for open faced sandwich. But pleassse.. feel free to eat with your fingers! And don’t forget to check to  see what food memories my colleagues are sharing in the links below. Happy Thanksgiving!

 What was the first meal you ever made?

Cream of Tomato Soup with Cheese Tartines

Cream of Tomato Soup with Cheese Tartines

Ingredients

for the tomato soup

  • 1 Tablespoon canola oil
  • 1 sweet onion, chopped
  • 2 carrots, chopped
  • 1 garlic clove, minced
  • 2 28 ounce cans whole peeled tomatoes
  • 1 1/2 teaspoon sugar
  • 1 Tablespoon tomato paste
  • 1/4 cup chopped fresh basil +2 Tablespoons
  • 3 cups chicken stock or reduced sodium chicken broth
  • fresh black pepper to taste
  • 6 Tablespoons of 1/3 less fat cream cheese

for the cheese tartines

  • 1 baguettee
  • 8 ounces cheddar cheese

Instructions

  1. 1.Heat canola oil in a large pot over medium heat. Add onions and carrots and saute for about 10 minutes. Add garlic and cook for one additional minute.
  2. 2. Add tomatoes, sugar, tomato paste, 1/4 cup basil, chicken broth and pepper and stir well. Bring to a boil, then reduce heat and simmer uncovered for 30-40 minutes.
  3. 2. Allow to cool and puree in a blended or process through a food mill,discarding any dry pulp. Return to pot over low heat. Stir in reduced fat cream cheese. Serve immediately or refrigerate for later. Makes 8 appetizer servings or 6 meal servings.
  4. 1. Slice baguette into 4- 2 inch pieces. Half each piece, as if to create a top and bottom. Cut each squre in half along the diagonal to create a triangle. (Each 2 inch piece will create 4 triangle pieces.)
  5. 2. Top each piece with sliced cheddar cheese.
  6. 3. Place under the broiler and cook until cheese is melted, watching carefully so as not to burn. Top with remaining thinnly sliced basil.

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