A wholesome and balanced one-bowl meal
Also known as a ‘Buddha Bowl’ or a ‘Comfort Bowl’
A cache of nutrients, textures, flavour, and colour
Constructing an authentic Bowl requires just five building blocks
A favourite Grain, Pasta or Noodle allows countless possibilities for the base of the bowl.
Protein from meat, poultry, fish, eggs, or vegetarian sources adds wholesome nutrition.
Colourful Vegetables or Fruits – raw, cooked, or dried – assist in balancing the bowl.
A savoury Sauce or Dressing brings everything together to make a memorable meal
..and who doesn’t appreciate the splash of fresh herbs or the toss of crunchy seeds … to Garnish your creation.
A Balanced and Wholesome Meal-in-a-Bowl that is limited only by your imagination.
Southwestern Rice Bowl
Prep Time: 30 minutes Cooking Time: 45 minutes
Number of Servings: 4
Ingredients:
Rice and Beans:
3/4 cup (185 mL) long-grain white or brown rice, uncooked
Boiling salted water
1/2 teaspoon (2.5 mL) Kosher or Sea salt; Freshly grown pepper
1/2 of a green or poblano pepper, fine dice
1 cup (250 mL) black beans, drained and rinsed
2 tablespoons (30 mL) chopped fresh cilantro
Corn and Vegetables:
1 teaspoon ( 5 mL) olive oil
2 teaspoons (10 mL) unsalted butter
1/4 of a red onion, chopped or thinly sliced
1 1/2 cups (375 mL) fresh or frozen corn
1 red pepper, fine dice
1/2 cup (125 mL) fresh cherry tomatoes, quartered
Salt and Pepper to taste
Spicy Chicken:
1 pound (450 g) skinless, boneless chicken breasts, cut into cubes or strips
Buttermilk
2 tablespoons (30 mL) all-purpose flour
2 tablespoons (30 mL) cornmeal
1/2 teaspoon (2.5 mL) chipotle chili powder
1/4 teaspoon (1.5 mL) ground cumin powder
1/4 teaspoon (1.5 mL) smoked paprika
1/2 teaspoon (2.5 mL) Kosher or sea salt; freshly ground black pepper
1 tablespoon (15 mL) olive oil
1 tablespoon (15 mL) unsalted butter
Avocado-Cilantro Sauce:
2 garlic cloves, roughly chopped
1/4 cup (60 mL) roughly chopped fresh cilantro
Juice and zest from 1 lime
1/2 teaspoon (2.5 mL) chipotle chili powder
1/2 teaspoon (2.5 mL) ground cumin powder
3 tablespoons (45 mL) avocado or olive oil
1 avocado, peeled, pitted, and roughly chopped
Kosher or sea salt; freshly ground pepper
Water
Garnish:
Chopped fresh cilantro
Avocado slices
Method:
- Begin Chicken Preparation: Marinate chicken pieces in enough buttermilk to cover, for several hours (or overnight).
- Prepare Rice: Rinse rice with cold water and place in a medium pot of boiling salted water. Cook 15-20 minutes (or as directed by the package) until soft and tender. Drain, and mix in the salt, pepper, diced pepper, black beans and chopped cilantro. Set aside (keep warm).
- Prepare Sauce: Place garlic, cilantro, lime juice/zest, chili, cumin, and oil in a food processor bowl fitted with a metal blade. Process until finely chopped. Add avocado pieces and some salt and pepper. Pulse until mixture is smooth. Add a little water if the mixture becomes too thick; Adjust seasonings to taste. Set aside.
- Prepare Corn: Heat oil and butter in a large pre-heated saute pan (medium heat). Saute diced onion until soft and translucent (5 minutes); add corn kernels and continue to cook for an additional 5-7 minutes. Stir in diced peppers and tomatoes; heat through. Season to taste. Remove from pan and keep warm.
- Prepare Chicken: Remove chicken pieces from marinade and blot dry with paper towels. In a large shallow bowl, mix the flour, cornmeal, and seasonings. Add chicken pieces to the bowl and toss to coat (or place the flour mixture in a plastic bag, add the chicken pieces, and gently shake to coat). Reheat the large saute pan and saute the chicken pieces (3-4 minutes per side) until they are golden brown (cooking in two batches may be necessary). Keep warm.
- Assembling the Bowl: Reheat Rice and Corn if necessary; Place Rice, Corn, and Chicken pieces in the bowl in an appealing arrangement. Garnish with extra cilantro and avocado slices. Sauce can be drizzled on top; or served on the side.
